Mon 21/01

Part A

Hamstring development:
Weighted Good Mornings
(10-15 minutes)
• Start with empty bar – set of 5
• Increase weight each time
• Complete the following sets:
5 – 5 – 4 – 3 – 2
2 minutes apart

Part B

For time (30 minute CAP)

• 800 meter run or 50 calories on rower/erg
• 50 sit-ups
• 50 push-ups
• 50 box-steps (24”/20”)

• 400 meter run or 25 calories on rower/erg
• 30 wallballs
• 30 ring-rows
• 30 air squats

• 200 meter run or 12 calories on rower/erg
• 20 Toes-to-bar
• 20 ball slams
• 20 lunges
• 50 double-unders