Workout: Movement Monday

Workout: 

• 200m Bear Crawl
• rest - 1 minute
• 200m Crab Walk
• rest - 1 minute
• 100 step Crocodile Walk
• rest - 1 minute
• 100 Burpee Press-Up 
• rest - 1 minute
• 100 Jump Pull-Ups
• rest - 1 minute

Movement Snack

20 high knee sprints (on the spot, knees at hip height)
20 chair dips
20 squat thrusts
20 tuck jumps
20 push-ups/press-ups

Women aim to complete in < 2 minutes, men in less than 1.5 minutes. Ensure good quality form throughout, don't sacrifice form for numbers. Rest as required.

Breaking Muscle Article: Exercise May Not Be Enough

Exercise alone may not be enough, find out why: --> http://breakingmuscle.co.uk/uk/strength-conditioning/7-steps-to-paleo-fitness-why-exercise-is-not-enough

Workout: Movement Monday III

I love my local park, recently found a small section with logs.  I now use for balance work and lifting.  It took quite a few attempts to lift this above head -  it's heavy that's all I can say.

Log - deadlift, clean & press

Warmup: 

• Squat Technique
• 25m Sprints

Playout: (combinations of) --> 

• POSE running technique
• Step Vault, Speed Vault & Speed Vault Progressions
• Dead-Hang Tree Pull-Ups & Assisted Pull-Ups
• Park Bench balance drills
• Walking on very low rails
• Lots of Bear Crawls, Crab Walks
• Various mini assault courses
• 9ft Wall Climbs
• Log Deadlifts, Clean & Press
• and lots of other goodies :-)