Aspyr Personal Training - Workout of the Day (WOD) - Monday 21st August 2017

Difficulty: 7/8

Warm up:

200m run

200m grapevine (change to the other side after 100m)

200m side skips (change to the other side after 100m)

200m high knees (think about getting your knees as high as you can, rather than projecting forwards)

200m small feet (take as small steps as you can)

Dynamic Stretches:

Lunge and reach up x 5 each side

Squat, hold onto big toes and straighten legs x 10 total

Main Set:

Reps = 21, 19. 15. 12, 9, 5

200m run

Kettle Bell Swings (total)

Goblet Squats (total)

Lunges (double up the reps e.g. 21 - 42)

Press Ups (total)

Renegade Rows (single arm - double up the reps e.g. 21 = 42)

30 sec rest

Sets = 6