Mon 2nd Apr 2018 at 9:00am by RRR-CAZ 🇬🇧
Cross > Strength
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Time
43:15
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Asc(m)
42
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Surface
Road
Notes & Comments
🏋 Heel raises X10
Walk on toes / Heels
Step ups X50
Double footed heel drops X10
Heel drop 45 Seconds
Single footed heel drops X10 each leg
Squats heel raised with weights 2 sets of 20
Squats flat footed with weights 2 sets of 20
Gorilla kicks 3X12
Side lunges 72 (36 with weight).
High bridge 3X12
Standing drop 3X12
Lunges forward with weights x10
Lunges backwards with weights X10
Lunges forward lifting weights above head X10
Lunges with a twist with weight X10.
Plank 1 min
Side planks 30 seconds each side
Side lying leg lifts 2sets of 12 each side
Clams with band 2 sets of 12 each side.
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