Warm up:
2 rounds x
Alternating between:
6 x 10m Shuttle runs &
30 seconds of:
1. Squats
2. Iron Cross
3. Dynamic spiderman
4. Push-up
Mobility:
3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog
3 x 10 second Glute bridge>Seated Toe taps
Workout:
Part A.
Tempo Squats
7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise)
*Goal is to move with perfect form.
*Add enough weight to give feedback, still allowing for good form.
* Use barbell, kettlebell, dumbbell or body weight.
Part B.
Four x 3 minute rounds for max Plank:
15 Burpees,
Run 200m
Max Plank (in remainder of 3 minutes)
*Start a round at 0-3-6-9 minutes.
*Aim for unbroken plank (not required) Stop your stop watch if you break plank.
*Tip: Keep a stop watch close by to record seconds accumulated in plank. Start when you start/Stop when you stop. No math/keep it simple.
Score= total seconds accumulated.
Photo: Who doesn’t want one of these. Amanda knows people who know people 😉
