Day 2 RHS – S&C

Today’s Stimulus:

*Light weight

*High volume

*Base building

House Rules

-Respect the equipment, no dropping empty bars/DB’s – control the weight

-Respect the weight, Go at your own speed, don’t risk injury.
-Respect each other, everyone has different levels of experience. We are here to grow together.

-Speak up if you feel injured or if you are competing so that we can scale the workout appropriately.

-Come ready to do the work, eat and drink enough to fuel the workout

-Coming late = burpees.

Movement Demo

KB Suitcase deadlift
https://www.youtube.com/embed/aXwilZfmDyo?si=rQGPsqfUWm1BZpwV

*Tight core straight back + full lockout – no half repping

Warm-up

3 rounds
10 Bend + Bow

5 Walkers

200m slow jog
10 Heel touches

S&T

4 sets
12 Double KB Deadlift
-Rest exactly 1 minute before starting the next set
-Moderate/light weight

Workout (Metabolic conditioning)

Workout (metabolic conditioning)
2-4-6-8-10-12-14-16-18-20

Alternating Lunges (10Kg Plate, hug/hold against chest)

Russian twist (10kg Plate) L+R =1
100m Run