Got the last Outdoor Mashup class to myself.
Holly didn't shorten it either, in fact she extended it 75mins and it was brutal. (4kg means 4kg in each arm)
Round 1
3 stage up to 50m shuttle sprints
10 commandos
x4
Round 2
30 x shoulder taps
20 x 4kg bent over fly
20 x 4kg lateral arm raise alternate
x3
Round 3
1 x Squat wall hold to fatigue - 20 sec alternating between 4kg arms locked straight out and straight up
1 x 300m sprint (pb final 1'33")
50 x 4kg step up with high knees follow through - alternating
20 x low jumping sumo squats
x3
Round 4
10 x 4kg no jump burpees with should press
30 x mountain climbers
20 x 4kg bent over row
x3
Round 5
20 x leg raises
30 x 4kg russian twist
20 x v crunches
x2
stretch
Pain is Weakness Leaving the Body
