5 August Combined Class (Obj: Enduring Misery)

Ball Planche

Warmup:

Half Mile Jog

Mobility Drills

Circuit: Do A then B 5X*

A)

Burpees 5

Sprint     20 m

Shuffle 20 m

Back Sprint 20 m

Shuffle 20 m

Rest :30

B)

Burpees 5

Bear Crawl 20 m

Grapevine 20m

Crabwalk 20 m

Grapevine 20 m

Rest :30

*If working out in gym substitute sprints with stairs or jump rope. Grapevine on stairs. 

2 August Combined Class (Obj: Full body Strength)

3X

Alt KB Bridge Press 20 l/R

Weighted Pullups  10

Extended PushUp 20

Rest :60

3X

Dbl KB Deadlift 10

KB Front Squat 10

Shoulder Bridge 3pt Reach 20 L/R

Rest :60

3X

KB Windmill 10L/R

SB 1/2TGU 10 L/R

Butterfly situp 20

4X

SB 1-arm shouldering :30L/R

Rest :30