WEEK 3 – Day 14, Friday – 30th April 2021

Week 3 – Day 14

Warmup:
3 Sets
10m KB Rack Skater Band Walk forward and backward
10 Single Leg Banded Hip Thrust/leg
2 Wall Walks w/ 10 shoulder taps at top of each rep
https://youtu.be/cTC8Gj1z0eY
https://youtu.be/gewrD09BV-Y Single Leg Banded Hip Thrust
https://youtu.be/0JFdITpJUlM KB Rack Skater Band Walk

A) 1-1/4 Back Squat

33X1; 3,3,3,3; TOUGH Sets; rest 2mins
https://youtu.be/ukhJDU44pyQ

B1) Goblet Cossack Squat

21X1; 5/side; rest 45sec x 3 sets
https://youtu.be/wrYqfSLWqdE

B2) Feet Elevated Ring Push Ups

22X2; 6-9reps; rest 45sec x 3
*aim to have feet about 6-12″ above the rings
https://youtu.be/ajzdgPJomM8

B3) Powell Raise

31X1; 6-8/arm; rest 90sec x 3
https://youtu.be/UZ0SIUzOq88

C) Every 3mins Complete the Following

20 Russian Twists 20/14lbs Med ball
4 DB Thruster 50/35lbs
6 Strict Pull Ups
4 DB Front Squats
Run 100m
x 5 Sets

*rest remainder of 3mins before starting the next set
*scale loads back if you are having a hard time keeping up with the time demands