January 2015

WARM UP:  Tabata: 8 Rounds of the following movements with 30 seconds of work and 10 seconds of rest: Flutter Kicks Ab Mat Sit Ups Hollow Rocks Planks 

WARM UP:  3 Rounds of 20 Walking Lunges; 10 Wall Air Squats; 5 Pull Ups; 100 M Run then with the PVC do 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats and 30 Front Squats

WARM UP: 3 Rounds: 50 M High Knees; 50 M Butt Kicks; 5 Pull Ups; 5 Dips; 20 Second Couch Stretch Hold; 5 Push Ups; 50 Jumping Jacks

R & R One of the beaches on the way to Toco – Northcoast Trinidad.

WARM UP: 100 Double Unders/ 300 Singles 50 Air Squats 50 Sit Ups 50 Over Head Walking Lunges

WARM UP: TABATA: 8 Rounds each 20 Seconds Work and 10 Seconds Rest Sit Ups Flutter Kicks Mountain Climbers Jump Tucks

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 OverHead Squats with the PVC 10 Minutes of: 20 Walking Lunges; 10 Wall Air Squats; 5 Pull Ups; 10 Inch Worms

WARM UP: 1 Minute of each of the following for 3 minutes: V-Situps; Planks; Push Ups; Russian Twists; Hollow Rocks; Supermans SKILL:  5 Minutes of Jump Rope – Singles or Double Unders 5 Minutes of Hang Cleans 

WARM UP: 10 Minutes of Couch Stretch; Samson Stretch; 5 Pull Ups; 5 Dips; 20 Hollow Rocks and 20 Supermans

WARM UP: 10 minutes of: 20 Lunges; 50 M Butt Kicks; 50 Flutter Kicks; 20 Samson Stretches SKILL: Front Squats 5 x 5; 5 x 3 (20 Minute Time Cap)