Weekend

Saturday - rest day

Sunday - Slope training

warm up loops with Indian sprints and stairs

Three 5-minute rounds of:
sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run

*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!

21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!

Running loop with dips and pull ups

AMRAP 6 minutes x 2
hand-feet crawl
scissor jumps (16)
skate jumps (16)
push ups (10)

AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (16)
mt climbers (16)
tricep push ups (5)

Running loop with dips and pull ups

Stations
* use the card with the 20 stations that we started our training in March with
aka the first training card we ever used !