Session 4 – 400
Movement (Start light and increase weight)
3 rounds
12 Bench Dips
12 Tricep Extensions
4 Inchworms
Muscle
5 Rounds
12 DB Push press
12 Barbell Bent over row
10 Push ups
Heart
5 rounds
4 Burpees
5 Pull ups or ring rows
10 Cal row
10 Sit ups
Finisher
1k Bike for time
Session 1 - GYM 300 (Wk1,3,5) Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets. Movement 3 rounds 10 Crossovers 10 KB Swi
HOME Session 1 – 300 (WK1,3,5) Movement 3 rounds 20 heel taps 2 inchworms Muscle 3 rounds 10Squats (Banded if possible) 10 v situps 12 shoulder taps 1min Side Plank Heart 2 Rounds 40 KB Swings (Moveme
HOME Session 1 – 300 (WK1&3) Movement 2 rounds 20 Bird Dog 8 Thread the needles Muscle 3 rounds 15 Bodyweight squats 12 Glute bridges 6 Leg raise Heart 4 Rounds 12 heel taps 30sec jump squats ( Slow d
