Thursday 30 January 2025 (RHS) (14:30, 17:30)

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

Workout

EMOM for 30 minutes

Minute 1: 10 Wall Balls 10kg/7kg

Minute 2: 10 Side to side med-ball slams 10kg/7kg

Minute 3: 10 KB Russian Swing 16kg/24kg

Minute 4: 12 Russian twists 10kg plate (L+R=1)

Minute 5: 10 Push Up

Minute 6: 10 Ring rows

Minute 7: 12 Sit Up

Minute 8: 10 KB Goblet Squat 12kg/16kg

Minute 9: 10 Box jumps

Minute 10: Rest

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