29/04 – Star Trek

WARM-UP –

10m walk on toes

10m walk to toes backwards

10m walk on heels

10m walk feet turned out

10m walk feet turned in

10m lunge walk-arms locked

out overhead

10m lunge walk – torso twist

towards forward leg

10m butt kickers

10m high knees

-into-

Banded 7

WORKOUT PREP

1 set

50m Run (workout pace)

5 Pull-Ups

50m Run

5 Push-Ups

50m Run

10 Air Squats

STAR TREK

12 min AMRAP

200m Run

10 Strict Pull-Up(10kg/5kg) vest

12 min AMRAP

200m Run

20 Push-Up(10kg/5kg) vest

-Rest 2 Min-

12 min AMRAP

200m Run

30 Air Squat(10kg/5kg) vest

All reps to count

The 200m run is

worth 4 reps. Every 50m run worth 1 rep