Monday

 Aerobic Work8-10 sets:
AD – 15 cals
10 Side plank rotations/side
Ski – 15 cals
30 sec 90 degree wall sit hold
Row 350m/250m
Rest 60 sec

Strength Work
Gymnastic Warm up:
12 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
+
A1. Kettle bell Power Row – 8,6,4,4 -
A2. Db Russian Step Ups, Alternating; 16, 12, 8, 4 (DBs loaded by sides)
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
+
AMR 7 minutes:
Burpees