A) Single leg strength
Walking lunges Dbs 50 feet unbroken
(choose either dbs by sides, front rack, overhead) add load each round
rest 2 mins X4
AMRAP in 30min @7/10 RPE
Row 24/18cals
15m Duck walk
Ski 24/18cals
15m Horse walk
Bike 24/18cals
15m Ostrich walk
5 x 30m Shuttle run
15m crab walk
Nasel breathing ideally.
BOOTCAMP
Split class into 3 groups and rotate them.
At 8-9/10 RPE for each:
A) 6 AMRAP
14 Box jump 24/20
12 Pushups
10 American KB swings
rest 2
B) 6 AMRAP
14 Burpee pullups
12 Ring rows
10 Kb Goblet squats
rest 2
C) 6 AMRAP
14/10 Cal Air bike
12 Straight leg situps
10 Kb Goblet lunges
D) Stretch
Hip flexors, shoulders, Wrists
STRENGTH
A) Strict press + Push press
2 + 3 Build to heavy
rest 2 mins X4
X4
5 rounds for quality
A1) 5 Front squat
rest 60
A2) 8 seated single arm Db press e/a
rest 60
A3) 10 Cossack lunge each side holding KB in goblet
rest 60
A4) 12 pendlay barbell rows
rest 2
*Build in load each round. From 2 weeks ago.