Tuesday 21 January 2025 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Light weight

*Medium volume

*Metabolic conditioning/sport specific (building on last week)

Warm-up
2 rounds

8 PVC Pass through
8 PVC good mornings

8 Walkers

200m Jog
16 Calf Raises

16 Lateral line hops

Workout

*Squads start at any part, and progress through all parts until done
*3 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.

*Note: Assault bike does a hard reset if you hold in stop for a couple of seconds then press start – useful if it fails to clock calories. Be gentle she is old…good luck…

Part 1:

40 Assault bike calories

200m Sprint

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

Part 2:

40 Med ball slams 10kg/7kg

200m Sprint

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

Part 3:
40 Wall-balls 10kg/7kg

200m Sprint

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