10 secs of samson stretch
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
Main:
3 rounds for time (RFT):
10x- Glute bridges
10x- Glute bridges
11x- Bicep curl to shoulder press (go heavy first and scale down if/when necessary)
12x- Jumping jacks
loved this workout!
ReplyDeletefor my warm-up, i did 10 min on the threadmill:
2.5 min @9km/h
2.5 min @10km/h
1 min @ 12km/h
1 min @ 9km/h
Alternated btn 9km/h & 12km/h for the remaining 10min (so detailed right haha)
because of space constraints, i ended up doing 36 jumping jacks at one go right at the end.
for RFT, i replaced the jumping jacks with 16x bicycle crunches.
oh, and i did 10 squats at the end too...cos it was so shiok. haha.