Friday, 15 April 2016

Good Mornings (Wide Stance)

8min EMOM

2 GM 95/65#

*Flat back! Fast!

 

21 – 15 – 9 of:

KB Goblet Step Ups Alternating Legs 24/16kg, Box Height 24/20”

Air Squats

KBS 24/16kg

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Bike (THURS): 1 Mile Repeats, Rest/Spin 4:00-5:00, Perform until pace or form deteriorates

Run (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Row (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

Ruck (THURS): 800m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates

*Rest 4:00 if < 3:00 per split. Rest 5:00 of > 3:00 per split.

*Recommended range 3 – 6 repeats, maintain splits within 3 – 5 seconds

 

Multi-Sport Endurance Workout

Swim (FRI): 200m Repeats, Rest 4:00-5:00, Perform until pace or form deteriorates