Tuesday 14 January 2025 (RHS) (11:00, 12:00)

Today’s Stimulus:

*Light weight

*Medium volume

*Metabolic conditioning/sport specific

Warm-up
3 rounds

8 PVC Pass through
8 PVC good mornings

8 Walkers

8 Sit-ups
8 Push-ups

8 Jumping squats

Workout

*Squads start at any part, and progress through all parts until done
*2 minute rest between parts
*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 – never pass the partner in front of you.
*Push as hard as possible through each part to keep the group moving – earn the rest.

Part 1:

30 Med ball sit-ups 10/7

30 Burpees

30 Lateral med ball hops (L+R =1)

Part 2:

30 Side to side Med ball slams https://www.youtube.com/watch?v=D9LnShWpXc8

30 Box jumps

30 Lateral med ball hops (L+R =1)

Part 3:
30 Med ball thrusters 10/7

30 Hand release push-ups

30 Lateral med ball hops (L+R =1)