Monday 27 January 2025 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate/heavy weight

*High volume

*Sport performance

Warm-up

2 rounds

10 Air squats

5 Walkers

200m jog
20s Pidgeon stretch each side

*Warm up back squat before workout

Workout
“Fun in the sun”

Squads of 2/3, each squad starts at a different section and keep rotating until all squads have done all sections.

Relay style: Partner 1 starts movement 1, then moves to movement 2 while partner 2 starts movement 1 etc.

Section 1 (Power):

3 Rounds:
5 Back squat @70%
50m (25m there + 25m back) Sled push @1/2 Bodyweight

-Rest 3 Minutes

Section 2 (Speed):
3 Rounds
10 Burpees

50m (25m there + 25m back) run

-Rest 3 minutes

Section 3 (Endurance):
3 Rounds

10 Cal Bike
25 Double battle rope