Day 17 RHS – S&C

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Muscular endurance

Warm-up
2 rounds

8 Alt lunge
8 KB Deadlift (light)

8 KB swing (light)
8 Push-ups

8 Bodyweight squats

S&T

Whole squad as a team, 1 working at a time rest holding:
25 Cal bike, rest of the team holds a wall sit (90 degrees no half repping)
*If you break the hold while the working member is biking you take a 5 air squat penalty and go back to the hold immediately.
*Rest while members transition to the bike, only start biking when everyone is in the hold

Workout
*Nominate 1 squad to demo 1 full round before starting

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

While
Team member 2: 15 Ring rows And Team member 3: 15 Med Ball Box step-ups (7/10kg)

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