Monday 6 January 2025 (RHS) (11:00, 12:00)

Welcome back gents!

We want to commend you on absolutely smashing the last few blocks of training – this year we are going to even greater heights.

Work hard, stay humble – let’s put our heads down and finish this thing!

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Getting back into it

Warm-up

2 rounds

20 Alternating lunges

5 Walkers

10 KB Deadlift (light)

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

S&T (25 mins)

Kettlebell Front Rack Lunges
3 Sets: 

20 Front rack KB Lunges

https://www.youtube.com/shorts/4WehJ7vIrhQ

* 10 Reps Each Leg 

*Controlled decent, use matts if needed and don’t bang the knees off the floor to avoid potential injuries.
* Start light, build In weight do a heavy but do-able weight 
* Rest 2-3 Minutes Between Sets

Workout

“Heads or Tails”
*Squads of 3/4 each member start on a different movement and rotate. Each member has to complete 4 full rounds of all 4 movements.
*Use the low rep movements to get some rest by completing them as fast as possible

4 Rounds:
8 Kettlebell Russian swings 16kg
16 Kettlebell goblet reverse lunges 16kg (8 per leg)
8 Burpee

16 Box jump