Wednesday 3-9-22

Stamina

1) Every 4 min for 16

1000m/950m C2 Bike

6/6x SA DB Suitcase Split squat with 10 sec iso hold last rep

30 sec plank hip swivel

2) Every 4 min for 16

500/450m Row

6/6x KB Press to windmill

25m/25m SA KB overhead carry

3) 2 Rounds, 45 sec on / 15 sec off (6 min)

Mr Spectacular

Jump Rope

Weighted Sit ups