Aspyr Personal Training - Workout of the Day (WOD) - Saturday 20th January 2018

Warm Up:

200m Run

5 on each leg M, W, Ys

10 x sprinter lunge

10 x glute bridge

10 x lunges

10 x squats 

Sets = 3

Main Set:

100m Run

5 x Wide Legged Squats

5 x Single Leg Deadlifts

5 x Press Up

5 x Rows

5 x Flies

30 sec sit ski

30 sec front hollow hold

Set 2 = 200m run and 10 reps, Set 3 = 300m run and 15 reps