Day 25 RHS – S&C

Today’s Stimulus:

*Moderate/heavy weight

*Moderate volume

*Hinging overload/strength building

Warm-up

2 rounds

20s Squat hold

10 Air squats

5 Walkers

10 KB Deadlift (light)

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

Workout

5-5-5-5
Back squat (~75% of BW) – 2s Pause at the bottom, controlled but explosive drive to lock out
20-20-20-20

KB Russian Swing (24kg/16kg)
*Squads of 3/4

*Squats are done at percentages relating to bodyweight (adjust and round up or down as needed – these are our targets but don’t risk injury to reach them)

*KB swings should follow directly after squats, after the KB swings rest
*To ensure a good flow give the partner in front of you a 30s head start.
*Warm up to starting set starting at an empty bar

Then

-Rest 5 minutes

Then
Part 2:
Complete 80 Weighted box step-ups (22.5kg/20kg/15kg Dumbbell)

*Squads of 3/4

*One working at a time until all squad members have completed 80 step-ups each

*Full range of motion, open hips at the top with both feet on the box and knees completely locked out before descending.