Thursday 3 December 2024 (RHS) (11:00, 12:00)

Today’s Stimulus:

*Moderate weight

*High volume

*Sport specific/endurance

Warm-up
3x

8 Alternating lunges

8 Lateral line hops (L+R =1)

8 Bodyweight squats

8 Sit-ups

8 Bend + Bow
4 Walkers

S&T

As fast as possible:

100m of broad jumps
*Next jump has to start from where the last one landed

Workout

EMOM for 30 minutes

Minute 1: 12 Wall Balls 10/7

Minute 2: 10 Burpee

Minute 3: 12 DB snatches 22.5 or 20 or 15 or 12.5 (6 per side)

Minute 4: 20 Alternating Lunges

Minute 5: 12 Push Up

Minute 6: 10 Ring rows

Minute 7: 12 Sit Up

MInute 8: 10 KB Goblet Squat

Minute 9: 12 Box jumps

Minute 10: Rest

*Start at any station and rotate through movements resting on the 10th and 20th minute