Day 6 RHS Champions Camp – S&C

Warm-up
3x
10 Bend + bow
10 Ring rows
10 KB Deadlift (light)
10 KB High pull (light)
10 KB Curl (light)
10 Calf raises
8 Tuck jumps
10 Heel touches


S&T 15 minutes
6 Attempts
Establish a max distance broad jump

Workout

Teams of 2
12-10-8-6
Double KB Deadlift (2×24/2×16/2×12) – You go I go
100m Farmers Carry (2×24/2×16/2×12) – You go I go (No dropping KB’s, controlled stop else 10 Burpees for both partners before continuing)
Single KB High pull (24/16/12) – At the same time
KB Curl (24/16/12) – At the same time

*You go I go: Partner 1 completes all reps for that set then Partner 2 – move to next movement after

*At the same time: Both partners work and move to the next movement when the required reps for that set has been completed