16/10/2013 Wednesday SUMMER WORKOUT

Warm up

2.5km Time trail Run

Men

Superset (3sets)
10 BW back sqauts
30sec Chin over bar holds

Superset (4sets)
15 Tri cep kickbacks
15 plate hammer curls

Superset (3sets)
7/7/7 Bicep curls (20kg barbell)
7/7/7 push ups

Girls

18Min AMRAP
200m run
5Wall balls
10 Mountain climber Burpees
15 Snatches 15kg
20 Med ball sqaut jumps
25 Double unders

BST bums and tums

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