WARM UP

3 mins on bike/ski/rower plus TGU technique
10 hamstring Squat x 2
20 standing hip hinge x 2
3 standing long jump x 2
8 heavy KBS x 2

Mon 20
November
2017
IWT

8 x GTS (12-75kg)
2 min row/ski
M – 625m, 575m, 525m
F – 550m, 500m, 450m

2 min rest

x3

Then

5 minute rest

Then

8 x single arm KB static lunge e/s  (@8-32kg)

2 min airbike

M – 50c, 40c, 30c

F – 30c, 25c, 20c
2 min rest

x3

Then
8 mins to get max no. of pull ups. (Scale to band, lying etc as needed)

RECOVERY

Stretch/roll/ball/ discuss recovery proticals (hydration, BCAA’s etc.)

SAVE THE DATE – 15/12/17
Christmas party on
the 98 rooftop.