Warmup
2 Rounds – CNS PREP
- 5 Seated Box Jumps
- 5 Med Ball Reverse Toss
3 Rounds – Build pace a little each round
- 15 Russian Swings
- 15/12 Cal Assault Bike
- rest 60sec
4 Rounds – Slow Down and Control
- 8 Rower Pike Ups slow controlled
- 8 Archer Ring Row Hold Switches 2sec hold each rep (alternating; 4 total per side each round)
- Seated Box Jump https://youtu.be/k-z2ftl1Z04
- Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
- Assault Bike https://youtu.be/YAehhfg3DD8
- Rower Pike Ups https://youtu.be/6O8kZDgsRmo
- Archer Ring Row Hold Switches https://youtu.be/IhS5X6c9uIc
- Seated Box Jump https://youtu.be/k-z2ftl1Z04
- Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
- Rower Pike Ups https://youtu.be/6O8kZDgsRmo
- Archer Ring Row Hold Switches https://youtu.be/IhS5X6c9uIc
- Med Ball Reverse Toss https://youtu.be/-R5Ka52qSWw
A1.) Single Leg Banded Glute Bridge
10X2; 8-10/leg; rest 60sec x 3
Demo video https://youtu.be/icQwxEMUeY8
A2.) Side Plank
30-45sec/side; rest 60sec x 3
Demo video https://youtu.be/_R389Jk0tIo
B) Deadlift From Blocks
- 5,5,5,5; rest 3mins
- Barbell is set up just above knee – adjust blocks appropriately. As these progress follow written instructions for bar placement.
- Demo video https://youtu.be/iVpVk8x-VDQ
C1.) GHD Hip Extension
3131; 6-8reps; rest 45sec x 3
*Ask for GHD sub ideas if needed Demo video https://youtu.be/fJ7RX1ITukw
C2.) Single Arm Landmine Row
30X1; 6-8/arm; rest 45sec x 3
*Use lifting straps if needed
Demo video https://youtu.be/8shgaY2G1tM
C3.) Lying Banded Bicep Curls
10X0; 15-20reps; rest 90-120sec x 3
Demo video https://youtu.be/hkUyvHTVDyE
D) Turkish Get Up
10/arm – light to moderate loading *alternating arms every 2 reps
Demo video https://youtu.be/LkqIu3YpRNo
A1. Purple band
A2. 30sec plank
B. 120kg(1set) 130kg(3sets)
C1. 30kg 6 reps
C2. Body weight 7reps
C3. 20, 15, 12 reps
D. Blue kettle bell
A1 – 10 reps purple band
A2 – 35sec plank
B – 130kg
C1 – 8 reps
C2 – 30kg 8 reps
C2 – 17reps yellow band
D – 12kg KB