A hot and sweaty outdoor workout.
1.Five minute jog to warm up
2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.
Three rounds with one minute rest
3. Chest circuit:
a. black band press
b. red band double chest fly
c. blue band triceps kick back
45 seconds on/30 seconds off
two circuits with one minute between circuits
4. Drills: repeat step 2
5. Back circuit:
a. bodyweight row
b. single arm band row with step back lunge
c. stiff arm band row
45 seconds on/30 seconds off
two circuits with one minute between circuits
5. core
6. stretch
