- Power Shack Members
- RHS Strength & Conditioning
Day 6 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3x10 Bend + bow10 Ring rows10 KB Deadlift (light)10 KB High pull (light)10 KB Curl (light)10
Day 5 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3 rounds10 Bend + Bow10 Sit-ups10 KB Deadlift10 KB Russian Swing5 Walker Workout21-15-9-7-3Bu
Day 4 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers10
Friday 19 June (16:30/17:30)
Power Shack Members
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-ups Workout:3 Rounds20 Altern
Thursday 18 June (15:30/16:30/17:30/18:30)
Power Shack Members
Warm-up:2 rounds10 PVC PT10 PVC GM10 Band pull-aparts10 Ring rows8 Bent over row (bar)8 Deadlift (ba
Wednesday 17 June (16:30/17:30/18:30)
Power Shack Members
Warm-up:3 rounds10 PVC PT10 PVC GM10 Ring rows5 Walker + push-up10 Sit-ups10 KB Deadlift10 KB swings
Tuesday 16 June (09:30)
Power Shack Members
Warm-up:3 rounds10 Air squats20s Squat hold10 Push-upsThenWork up to Bench weight for workout Workou
Monday 15 June (16:30/17:30/18:30)
Power Shack Members
Warm-up:2 rounds10 Bend + bow10 Air squat10 Alt Lunge Twist5 Walkers20s Squat hold20s Pigeon e.s8 Fr
Day 3 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3x10 ring rows10 push-ups10 bend + bow10 KB Deadlift10 KB Swing Workout You go I go (teams of
Day 2 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3 rounds20 Calf Raises10 Tuck jumps10 Air squats10 Bend + Bow 10 Lateral line hops Workout*Re
Day 1 RHS Champions Camp – S&C
RHS Strength & Conditioning
Let’s drive this one home boys, they don’t train like we do! Champions camp is a GO! War
Friday 12 June (16:30/17:30)
Power Shack Members
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-ups Workout:3 Rounds12 DB Row
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