Thursday 04.11.2019

We are setting up some volunteer times soon. We will keep you posted.

Artis Barbell 5am and 430pm

Part 1

5min

Walking Prowler push down and back

Part 2

10 GHD Back Extensions

10 Single Arm DB Bench Press each side

x4

Part 3

3min Airdyne

Part 4

Tabata Blast

DB Curls (6 rounds)

Overhead Tricep Extension (6 rounds)

DB Incline Bench (6 rounds)

Bicycles (8 rounds) Abs


Artis Youth Conditioning 530pm

Warm-up

30 seconds on 30 seconds off

3 rounds, stay at each station for 3 rounds

Ladder

Cones

Box Jump down and up

Pull Ups

Push Ups


Movement focus 10min

Squat


Workout

30 Second Split Lunges

Lateral Sprints to 4 cones and back 5-B, 10-B, 15-B, and 20-B

30 Second Mountain Climbers

Forward run to backwards run 4 cones (same above)

30 Seconds No Push Up Burpee Vertical Jump (focus on land)

rest 1min

20min of Work



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