Day 22 RHS – S&C

Warm-up

2 rounds

20 Alternating lunges

5 Walkers

10 KB Deadlift (light)

10 KB Russian Swing (light)
20s Pidgeon stretch each side

S&T (25 mins)

Kettlebell Front Rack Lunges
3 Sets:

20 Front rack KB Lunges

10 Reps Each Leg

*Controlled decent, use matts if needed and don’t bang the knees off the floor to avoid potential injuries.

Start light, build In weight do a heavy but do-able weight

Rest 2-3 Minutes Between Sets

Workout

“Heads or Tails”
*Squads of 3/4 each member start on a different movement and rotate. Each member has to complete 4 full rounds of all 4 movements.
*Use the low rep movements to get some rest by completing them as fast as possible

4 Rounds:
8 Kettlebell Russian swings 16kg
16 Kettlebell goblet reverse lunges 16kg (8 per leg)
8 Burpee

16 Box jump