THURSDAY 14-12-2017

THURSDAY 14-12-2017
14-12-2017 Admin

HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

ENDURANCE CLUB

DAY 1

A. ACCESSORY

Every 30 sec x 10 sets:
7 TnG sumo deadlifts, moderate

B. RUNNING SKILL

C. CONDITIONING

5 x 400m w/ 60 sec rest

DAY 2

2 x 1.6km w/ 5 min rest

 

GI JOZI

20 sec Max Effort : 40 sec Recovery

5 rounds at each movement

– Max effort Dumbell Thrusters : Recovery Air Aquats
– Max effort Russian Twists: Recovery Sit-ups
– Max effort Push-ups: Recovery Floor Press with PVC pipe
– Max effort Air Bike: Recovery Lunges

*Repeat Cycle once more

* 40 minutes total

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