Hello lovely ladies! I am posting this early because I have a manic day of clients ! And Friday I am away at a Festival so there will be no WOD till Monday next week - lucky for you you have PLENTY to choose from !!
Today however, let's focus on our pins!
45 secs high knees - hard, high and fast as you can
Walking lunges - 20 - with an overhead KB press if you can, or just hold onto your KB for extra resistance
Then sit in a squat, hold your KB for resistance and do a COMPASS....20 paces forward, 20 back, 20 left and 20 right WITHOUT coming out of the squat!! It's a KILLER - I've been doing this with a yoga band around my knees for a few weeks and it totally gets your glutes firing!
Finish with 5 burpees
Take a rest and go again! Focus not on speed but on uniformity of reps and cracking technique.Load those legs ladies !!
Have a great weekend, let us know which of the previous workouts you do this Friday!!
Until next week,
Liz x
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