Omegafit Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.
Conditioning
“Stair Master”
30-20-10:
Row Calories
Dumbbell Box Step-Ups (22.5/15Kg) (24″/20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (22.5/15)
Wallballs (9/6)
Body Armour Accessories
Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support
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