Fitness:
A. Any of the 5RMs from this week
or
15 Min OTM:
M1: 10 sec Chin over Bar Hold
M2: 20 Seated Calf Raises
M3: 30 sec Plank
B. 4 Rounds, 30 on / 30 off
Assisted Box Jump Over (24/20")
Russian Kettlebell Swing (32/24kg)
Echo Bike Calorie
Hanging Tuck Hold
Performance:
See Fitness
Posterior, HIIT, Mobilise:
A 4 Rounds:
A1. 10 Back Rack Barbell Walking Lunge
A2. 10 Banded Hip Thrust
B. Finisher: 2 x 3 minute banded march, 2 minutes rest between.
HIIT: 4 Rounds, 30 on / 30 off
Assisted Box Jump Over (24/20")
Russian Kettlebell Swing (32/24kg)
Echo Bike Calorie
Hanging Tuck Hold
MOBILITY:
Coach led.
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