Monday

Aerobic Work
8-10 sets:
Run 400m – out the front door and run the full block and back in the front door
15 sec Plank March
Row 500m
10 SA Half Kneeling KB Press/arm
Ski 200m
45 sec KB goblet Wall Sit  - 90 degrees
Rest 60 sec

Strength Work:
Gymnastic Warm up:
8 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
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A1. Pendlay Row – 6,6,6,6 -
A2. Dual KB Front Rack Alt. Step Ups – 12,12,12,12
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
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“Annie”