Odd min- 15 High wall ball
Even min- 15 Burpees
This is designed to keep you heart rate up for 20min and keep you moving at a moderate pace. It was not written so that you collapse onto your back at the end or that you cant finish the designated amount of reps. If this rep scheme seems to challenging for you lower the reps e.g. 12 and 12 each min.
B) Stretching and mobility
2 min in the splits each side. As you warm into it try and get a little deeper.
1 min pole calf stretch each side
Lacrosse ball your glutes and hips
Roll your calves and achilles
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