11-12-19 Conditioning

Warm up
4 rounds tabata 20 secs work 10 secs rest of: 

  • butt kicker
  • side to side leg swings
  • sit ups

3 rounds of yoga sequence:

  • rd 1: mountain - forward fold - walk out to plank - up dog - down dog
  • rd 2: mountain - forward fold - walk out to plank - up dog - down dog- three leg dog (right - left)
  • rd 3: mountain - forward fold- jump to plank - up dog - down dog - three leg dog with hip opener (right- left) - *optional table

Main work

Complete the following:

  • 200 meter run
  • 40 bulgarian split squat (20 each side)
  • 200 jump rope
  • 40 bulgarian split squat (20 each side)
  • 200 meter run
  • 40 bulgarian split squat (20 each side)
  • 200 jump rope
  • 40 bulgarian split squat (20 each side)

Training notes:
Run & jump rope: the run can be substituted with a 90 sec row, 200 jump rope, or 12 burpees. If needed, choose to substitute rowing for each round instead of run/jump rope
Walking lunges: if your knees can't tolerate lunges, substitute with single leg deadlifts, or banded glute kick backs

 

 

 

 


Please note, comments must be approved before they are published