5 min warm up
Stretch
4-2-1 tempo
3x 15 push ups
3x 15 upright rows
3x 15 back flys
4x 50 meter lunges
2-0-2 tempo
4x 10 rockstar jumps
3x 30 sec mountain climbers
2x 10 single leg tuck jumps (each side)
No tempo
4x 60 sec sec plank
2x 15 neg crunches
2x 15 straight arm twists
2x 10 quadruped (each side)
5 min cool down
Stretch
This one is a bit of a bugger but it will feel good to have the nastiest workout of the week behind you. If your heart feels like it's about to explode, take a second to rest. otherwise do your best to recover while you are still under stress. This is the way games work, not to mention life so you might as well train the same way. Have a great day!!!
J
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