TOUR HOMEWORK WORKOUT @CLONTARF

“TENS”

We've practised this, but here it is in writing!

Warmup: Sandy Bay, return fast walk, jog

Stretch: Calves, Quads, Hamstrings, Pecs, Hip Flexors

Picnic Table 10s

-          Pushups

-          Tricep Dips

-          Plank rows

Run to

Sandstone block 10s

-          Step up, reverse lunge, right leg leading

-          Step up reverse lunge, left leg leading

-          Mountain climbers

-          Side step with side leg lift

Run to

Park bench 10s

-          Squat pops

-          Waiter bows

-          Washing windows

REPEAT x 3 with at least 70 metre run between each station