Wednesday

shoulder Rotations-15 reps
Hip opener-5 reps each side

10-1

Over head Dumbbell Reverse lunge a leg

Bench press or push-up

Pull-up or Superman

Burpee

.25 m run or 50 hill climbers

If you can’t do bench press do 2x the reps of push-up.

 If you can’t do pull ups it’s 2x reps of Supermans.

Rounds 1 is 10 reverse lunge a leg, 10 bench press, 10 pull-up, 10 burpee then .25 m run.

Rounds 2 is 9 reverse lunge a leg, 9 bench press, 9 pull-up, 9 Burpee and .25 m run.

Repeat 8-7-6-5-4-3-2-1.

Cool Down stretch