Monday 28 October

Warm-up

2 rounds

100m Jog

10 Side + front lat raises (2×2.5)
10 Bend and Bow

5 Walkers

20s Squat Hold

10 Air squat

10 DB Push press e.s
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Workout

*Staggered start if DB’s need to be shared
AMRAP 5:
15 Dumbbell Push Press 2×15/2×10
100 Meter Run
Max Dumbbell Push Press 2×15/2×10
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Rest 5 Minutes
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AMRAP 5:
12 Dumbbell Front Squats 2×15/2×10
200 Meter Run
Max Dumbbell Front Squats 2×15/2×10
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Rest 5 Minutes
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AMRAP 5:
9 Dumbbell Thrusters 2×15/2×10
400 Meter Run
Max Dumbbell Thrusters 2×15/2×10