Day 39 RHS – S&C

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Sport performance

Warm-up

2 rounds

10 Bend + Bow

10 Air Squat (2 second pause)

10 Single KB deadlift (light)

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

*Warm up to deadlift weight

S&T
5-5-5-5
Deadlift
*Work up in weight
*Dead stop, reset before each rep but keep hands on bar

Workout
“Keep it clean”
Friendly reminder: Gents I like my balls clean, I need the med balls (and other equipment) clean, back in place and arranged according to weight after workouts

To make sure we remember, we’ll do some extra fitness today 🙂

10 Rounds For Time:  

6 Double KB Deadlifts 2×24/2×16

2-4-6-8-10-12-14-16-18-20 KB Goblet Squat 24/16

Then
Special cash out:

Team up in teams of 2 as you finish the workout (first and second to finish create a team, third and fourth etc – start the cash out as soon as you are paired up)

Run 1k on the field carrying a 10kg and a 5kg med ball between you. Putting the med ball down = 10 burpees on the spot for both partners before continuing

Team decides when to swap med balls… have fun 😉