Tuesday 19 November (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Muscular endurance

Warm-up
3 rounds

8 Alt lunge
8 KB Deadlift (light)

8 KB swing (light)
8 Push-ups

8 Bodyweight squats

*Half the squad starts on S&T, other half on the workout. Swap when both squads are done.

S&T

2x100m Sled push @3/4 Bodyweight

*Break in the 100m = 10 Jumping squats

4x100m Kettlebell/DB Farmers carry

*Uncontrolled dropped KB = 10 Burpees
*Perform in any order, Ex: 100m Sled, 2 Carries, rest repeat

Workout

Squads of 3:
9 Rounds (3 holds each):
Team member 1: Double KB hold (2×24/2×16)

While
Team member 2: 15 Burpees And Team member 3: 20 Med Ball Box step-ups (15kg or 10kg)

*If member 1 stops the hold all members stop
*Rotate every round, Member 3 holds, member 1 does burpees, member 2 does step-ups.