Train West Van – SWEAT
WARM UP
Runners Warm Up
10 Leg Swings Each Side
25ft Hip Openers
25ft Ostritch Walk
25ft Tip Toe Walks
25ft Heel Walk
Then…
10 Body Weight Lunges
10 Body Weight Air Squats
10 Wall Balls
WORKOUT (AMRAP – Reps)
“Happy Little Vegemites”
8 sets: 4 Mins On | 1 min rest
1: 400m Run + Amrap Front Rack Lunge
2: 400m Run + Amrap Cal Ski or Row
3: 400m Run + Amrap Front Rack Squats
4: 400m Run + Amrap Wall Balls
*CYCLE THROUGH EACH MOVEMENT TWICE AND YOU’LL ALWAYS HAVE 1 MINUTE OF REST.
*GOAL: try and hit consistent reps each round. Try not to let yourself a rest longer than 20s.