11 January 2018
Bike - 30sec sprint + 30sec hill
Slamballs
Tyre throws with burpees...
Day 11
4x4 HIIT Protocol:
Stage 1
2 mins - gradually increasing your heart rate until you reach 85-95% of your heart rate reserve...
Day 6
Complete each of these 5 stations as a super set twice through:
Walking Lunges
Sumo Squat with Pulse...
Day 5
Timed interval program:
100 X 6 second interval Box jumps
100 X 6 second interval Burpees...