Warmup: ROM, dynamic stretches, 800m run, 50 hollow rocks, 50 arch rocks
Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise
Row
V-ups
Reverse Crunches
Knees to Elbow cross-under in a plank
Battling rope
Flutter kicks
Side plank hip dips
Cooldown: Roll out and stretch
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