Day 7 RHS Champions Camp – S&C

Warm-up
3x

200m easy jog
10 Bend + Bow
10 Side to side leg swings
10 Back to front leg swings
5 Walkers
10 Air squat
10 Alt lunge Twist
20 Calf Raises
10 Medball slams (light/moderate intensity)

Workout
Teams of 4:
*do stations in any order, team members follow each other through the movements relay style
*team member 1 starts with the 1st movement, when they move to movement 2, team member 2 starts with the first movement
*you cannot pass the team member in front of you you have to wait for them to move to the next movement
*each member completes the full 3 rounds at each station
*intensity – earn the rest

Station 1:
3 rounds:
100m Sled push (50kg)
100m KB Farmers carry (2×24/2×16) – no dropping, controlled breaks only
300m Run

-Rest 3 minutes

Station 2:
3 Rounds:
25 Cal Assault Bike
25 Line facing burpees
20 Battle Rope reps

-Rest 3 Minutes

Station 3:
3 Rounds
15 Medball goblet squat
20 Medball slams
15 Medball sit-ups
10/7kg