A) Accumulate:
3min Plank
2km Run
200 Air squats
100 Commando press ups
50 Burpees
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B) 2-3 Rounds:
30 Russian twists
20 Piked sit ups
10 Lying leg levers
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Notes:
Part A – For this piece it is completely up to you on how you approach/break up the work. You could do the 2km run in one hit or you could break it up into rounds with the other movements. There is no right or wrong here, just go in with a plan and get after it.
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Part B – Some good old core work to finish off. Use something around 5-10kg for the Russian twists.
For the piked sit ups, lie on your back, legs up straight so the bottom of your feet are facing the ceiling, with your arms straight sit up and try to touch your laces. The lower your torso down until your upper back touches the floor. Rinse and repeat.
