PICS OF NEW GYM

Warm up

• 5 inch worms with push ups
• 10 plank rolls, hip move side to side
• 10 shoulder taps
• 20 flutter kicks
• 10 plank jumps, in plank jump to feet and back
• 20 flutter kicks, hands under butt
• 400 m run 

 

Strength

5 x 5 beat swings

21 15 12 9

• O/H squat or front or back MW
• mountain climbers
• walking lunges with MB in an arch like fashion, going over the head MW
• tricep ring dips/ matador. bench  
• row 400 run 400 skip 100 D/U 50