Running and an upper body pump
Warm Up
3 sets (each)
100m Run (Build up to workout pace)
-rest 20 seconds between sets-
Body Building
3-4 Sets
12 DB Bench Press
10 DB Hammer Curl
12 DB Bent Over Row
10 DB Tricep Extension
Workout
RX
Partner
5000m Run Relay
Ind
10x200m Run
-Rest 1:00 between sets-
SC
Partner
4000m Run Relay
Fit
Partner
3000m Run Relay
Target time: 18-22 minutes
Time cap: 30 minutes
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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