Day 23 RHS – S&C
January 7, 2026
Warm-up
2x
200m jog (easy pace)
20 High knees
10 Heel touches
10 Side to side leg swings
10 Front to back leg swings
20 Calf raises
10 Push-ups
10 Double KB deadlifts (light)
5 Tuck jumps
S&T
5 Rounds
100m sprint
*Run in groups of 3
*Sprint, walk back (out of the way of next group), get in the back of the pack and rest until next turn
*Next group go as soon as group in front of them crosses the 100m line
Workout
*Teams of 3, start relay style partner 1 starts deadlifts, moves on to push-ups while partner 2 starts deadlifts etc
Every 2:30 (6 sets)
12 KB Deadlifts (24/16)
12 Push-ups
12 Box Jump Overs