Day 30 RHS – S&C
January 25, 2026
Today’s Stimulus:
*Moderate/heavy weight
*High volume
*Sport performance
Warm-up
2 rounds
10 Air squats
5 Walkers
200m jog
20s Pidgeon stretch each side
*Warm up back squat before workout
Workout
“Fun in the sun”
Squads of 2/3, each squad starts at a different section and keep rotating until all squads have done all sections.
Relay style: Partner 1 starts movement 1, then moves to movement 2 while partner 2 starts movement 1 etc.
Section 1 (Power):
3 Rounds:
5 Back squat @3/4 Bodyweight
50m (25m there + 25m back) Sled push – 40/60 Kg depending on bodyweight
Section 2 (Speed):
3 Rounds
10 Burpees
50m (25m there + 25m back) run
Section 3 (Endurance):
3 Rounds
10 Cal Bike
25 Double battle rope