5K Pre & Post Workout

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using WOC

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) HANDS on a MED BALL!

3) 15 x Shoulder Press – using WOC

4) 15 x Bentover Row – using WOC
5) 100 Skip Ropes

Cardio Component:

Complete a 5k

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using WOC

2) 15 x Push Ups - (Alternating Left & right Leg up – 30 in Total)

3) 15 x Tri Dips in Table Top
4) 100 Skip Ropes :)

STRETCH and DONE!!