Warm up:
40 Jumping Jacks
10 m Soldier Walking
10 m Hip Mobility Drills (Inward & Outward)
Chest/Shoulder Stretches
Main Workout Completed in 2 Parts. Complete one before the other. Rest 3-5 minutes before between each part.
Part One*:
3 x 500 m Row Sprints
Rest 3-4 minutes between each row
Record your time for each 500 m
Part Two*:
AMRAP in 10 Minutes:
10 Thrusters 15/20
10 DB Biceps Curls 15/20
10 OH Triceps Ext 15/20
Record the number of rounds completed in 10 Minutes
*Less than one month with Community Fit please complete the following option-
Part One:
2 x 250 m Row Sprints
Rest 3-4 minutes between each row
Record your time for each 250 m
Part Two:
Complete 3-4 Rounds
10 Thrusters 8/10
10 DB Biceps Curls 8/10
10 OH Triceps Ext 8/10
Cool Down:
Chest/Shoulder Stretches
Neck Stretches
Lower Back/Piriformis Stretches
QL Stretch
Post # of Rounds, Times, and Thoughts to Comments
