Day 3 RHS – S&C

Today’s Stimulus:

*Light weight

*High volume

*Base building

House Rules

-Respect the equipment, no dropping empty bars/DB’s – control the weight

-Respect the weight, Go at your own speed, don’t risk injury.
-Respect each other, everyone has different levels of experience. We are here to grow together.

-Speak up if you feel injured or if you are competing so that we can scale the workout appropriately.

-Come ready to do the work, eat and drink enough to fuel the workout

-Coming late = burpees.

Warm-up

3 rounds

10 Push-ups

10 Box step ups

10 Ball slams (light 5kg or 7kg)
10 Sit-ups

S&T

3 sets
Teams of 2, you go I go (partner 1 completes a set, then partner 2 goes):
10 Hand release push-ups

Then rest 3 minutes

Teams of 2, you go I go (partner 1 completes a set, then partner 2 goes):
10 Ring rows

Workout (Metabolic conditioning)
Teams of 2
Tractor trailer style (partner 1 starts movement 1, then advances to movement 2 while partner 2 starts movement 1 etc.)

5 Rounds:

10 Med-ball slams 7/10kg

10 Box Jumps (at any height that can be executed safely) – full lock out at the top

10 Push-ups