#functional fitnes

[desert-fit]

Swim and Deadlifts

100M sprints x 8

 3x3 Deadlift @ 70/80/90%

 4rds

10 toes to bar

50m farmer's carry

 Swim:

200m warm up

25M x 8 changing stroke

100m sprint x 2

25m w/ kick board x 4

100m cool down

[desert-fit]

gymnastics exercises part 1

Gymnastics moves? Maybe not the graceful high flying acrobats of Olympic gymnast, but the following gymnastics exercises are a daily must. This is just part 1 of of 3 because there are so many to cover! Here are the first few to give you a good idea of how to perform them properly.

Push Ups

Pull Ups

Sit Ups

Toes to Bar

Ab Mat sit ups

Back Extensions

GHD Sit Ups

Desert-Fit Workbook

[desert-fit]

Wall Balls and Box Jumps

14 mile bike ride

 5/3/1 deadlift @75/85/95% 

 42-30-18

20lb wall ball shots

75lb press

box jump

push up

row for calories

[desert-fit]

Wall Balls and Box Jumps

14 mile bike ride

 5/3/1 deadlift @75/85/95% 

 42-30-18

20lb wall ball shots

75lb press

box jump

push up

row for calories

[desert-fit]

Mobility Exercises

Are you looking after yourself in-between lifting heavy and running long distances? Or are you already having mobility issues? Staying flexible and loose is important no matter what your discipline is. Here are some mobility exercises to throw into your workouts.

Dislocates

Jane Fondas

Y+L

Hip Mobility Drill

Hip Stretch

Desert-Fit Workbook