Fitness:
A. 12 minutes to complete: Elevated Back Rack Reverse Lunge: 4 x 10
*Complete 10 on one leg before doing 10 on the other.
B. OTM x 16:
M1: 15-20 Goblet Squats
M2: 12-20 Bike Erg Calories
M3: 15-20 Kettlebell Swings
M4: 12-20 Calorie Row
*Aim to maintain a consistent or start slowly and gradually increase reps across the workout.
Kettlebell: (24/16kg)
Performance:
A. 12 minutes to complete: Third wave & Week 1 of your 5/3/1 Front Squats: 5 x 65%, 75% and 5+ x 85%. *Refer to the spreadsheet for your increases.
B. OTM x 16
M1: 100m Run + 4-8 DB Box Step Over on Rounds 1 & 2, Devil Press on rounds 3 & 4
M2: 10 - 50 sec: Echo Bike easy spin
M3: 4 Wall Walks + 4-8 Power Snatch (60/42kg)
M4: 10 - 50 sec: Echo Bike easy spin
Modify the reps or loads to allow you to get a minimum of 4 reps of the 2 movements.
Dumbbell: (22.5/15kg)
Sweat:
5 Rounds, 5 min work / 2 min rest:
3 Dog Sled Pull & Push (100/70kg)
6 x 10m Sandbag Carry Shuttle (55/35kg)
9 Devil Press (22.5/15kg)
12/9 Calorie Ski
15 Single DB Box Step Over (22.5/15kg)
Max Calorie Bike Erg in the remaining time
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