Friday 4 August
2 lengths duck walk with plate overhead
10 kipping swings
2 lengths lunge walk with plate overhead
10 plate ground to overhead
Rotate between these two stations 3 times:
1. 2 mins
30 seconds front plank
30 sec right plank
30 sec hollow hold
30 sec left plank
2. 2 minutes
Barbells will be out and loaded with bands and kettlebells on either side. Press the weight overhead and walk the length of the lane. Re rack the bar at the other end, turn around, and come back.
This is to build stability in the overhead position.
50 right arm overhead lunge @ 24/16kg
50 left arm overhead lunge @ 24/16kg
Keep kettlebell on same hand for 50 reps, but alternate feet.
Time cap = 20 minutes