Thursday Workout – Fartlek
1km @ 5min/km
5km @ 4min fast, 2mins slow
1km @ 6min/km
am – 6km run
28:13
pm – Bodyweight & Kettlebells
25 x Push Ups
10 x Chin Ups
5 x Insteps
25 x KB Snatch @ 24kg
(4 times through)
20 x Plyo Push Ups
20 x Lying pull up
2min x Plank
20 x Single Leg Box Jumps
20 x Double Kb Swing @ 2x 20kg
(2 times through)
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Fittest Member Challenge
» Cardio – Beep Test & 20/40’s
» Strength – Farmers carry & KB Press
» Endurance – Rope Battle & Sled Drag
» Conditioning – KAOS Circuit
Spin bike
- 5km warm up
- 10 x 2min sprints (1min cycle rest between)
- 15km
