Warm up
10 medial raises
10 front raises
10 rear deltoid raises…. bent over
10 banded circles
10 dowel pulls in prone
PUSH UPS ANYONE ?? 10 minutes of fun EMON do 3-4
Levels
- Find a perfect plank using a dowel and getting a 3 point contact
- Have hands aligned with your shoulders … now move slightly forward over your hands
- Have your arms in between a wide stance and a narrow stance
- Go down as low as you can with control, if you feel your are going to fall, stop and go to the ground
- Once on the ground, move up, if possible in a plank or a slightly broken plank (snake)…… Use a target to help
- Once you have your plank, shoulder forward of your fingers and a not too wide or narrow stance… go as close to the ground and back up
- Add weights for a even bigger challenge or a deceit
“Helen”
3RFT
400m run
21 kbs (53/35)
12 pull ups
“Annie:
FT
50 40 30 20 10 / Single skips is Double
Double Unders
Hollow rocks