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Fri 22-7-22

Base Conditioning - Aim to keep a continuous steady pace


3 rounds of 7 mins:


1. Bike x 4/6/8 cal.


+ Push-up variation x 10-15


2. Row x 4/6/8 cal.


+ Lateral lunge x 6 p/s


3. Agility ladder x 3 run-throughs


+ Band curl x 10-20


*30 sec. rest between rounds



3 rounds of 7 mins:


1. Bike x 4/6/8 cal.


+ Mini-band lateral-raises x 8-12 p/s


2. Row x 4/6/8 cal.


+ Standing DB tricep-extension x 8-12


3. Agility ladder x 3 run-throughs


+ DB Turkish sit-up x 8 p/s


*30 sec. rest between rounds



Mobility cool-down

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