WOD : MONDAY

WOD : LEGS WORKOUT

WARM-UP

*SKIPPING ROPE - 15  MINUTE 

*ELLIPTICAL CROSS TRAINING - 10 MINUTE

MAIN WORKOUT (LEG)

*SQUAT - 3 x 10 ( beginner )

                   5 x 8 ( advanced )

*LEG PRESS - 3 x 12 ( beginner )

                           4 x 10 ( advanced )

*LEG EXTENSION - 3 x 10 ( beginner )

                                      3 x 12 ( advanced )

*JUMPING LUNGES - 2 x 12 ( beginner )

                                         3 x 10 ( advanced )

*HAMSTRING CURL - 3 x 10 ( beginner )

                                          3 x 15 ( advanced )

*SPRINT - 10 x 20 metre ( beginner ) interval rest 20s

                    15 x 20 metre (advanced ) interval rest 15s 

WORK HARD OR DIE TRYING !!!