Day 44 RHS – S&C
!Today’s Stimulus:
*Moderate weight
*High volume
100m Jog
8 Alternating lunges
8 Box step-ups
8 KB Russian Swings (light)
8 Med ball slams
Workout
“One last time”
Relay style – start with the “Buy in” then progress into the workout ending with the “Cash out”.
Buy In: 40 Cal Assault Bike (Controlled stop – penalty is 10 burpees before you continue the workout 🙂 )
Into:
10 Double pump burpees (burpee + push-up – chest touches the floor twice, full elbow lockout at the top)
40 Box Jumps
10 Double pump burpees (burpee + push-up – chest touches the floor twice, full elbow lockout at the top)
40 KB Russian Swings 16/12 (*Head up to the horizon)
10 Double pump burpees (burpee + push-up – chest touches the floor twice, full elbow lockout at the top)
40 Med ball slams (10/7)
10 Double pump burpees (burpee + push-up – chest touches the floor twice, full elbow lockout at the top)
40 DB Goblet Alternating Lunges 15/10
Into:
Relay style, one after the other starting with the first that completed the workout:
Cash Out: 40 Cal Assault Bike
* We want everyone on their feet as quick as possible, we are supporting until everyone is over the line!