WEEK 2 – Day 9, Friday – 23rd April 2021

Week 2 – Day 9

Warmup:
3 Sets
10m Lateral Band Walk/side Plate Overhead
20 Banded Hip Thrust – Fast Reps Thick Band
20 Wall Facing Shoulder Taps
https://youtu.be/cTC8Gj1z0eY Wall Facing Shoulder Taps
https://youtu.be/tDjLioFlye8 Banded Hip Thrust
https://youtu.be/v0sE6iONIZw Lateral Band Walk

A) 1-1/4 Back Squat

33X1; 4,4,4; TOUGH Sets; rest 2-3mins

TEMPO
3 seconds down
3 seconds hold bottom
X – perform the 1/4 squat and then return to the bottom and use abounce to accelerate to the top
1 second pause at top

B1) Mixed Kettlebell Rack Overhead Split Stance Half Squat Isometric

20sec/leg; rest 45sec x 3
https://youtu.be/_gU-zsx2db8

B2) Feet Elevated Parallette Push Ups

1212; AMRAP – as soon as tempo is lost the set is over; rest 45sec x 3
*aim to have the feet about the same height or slightly above the parallette handles
https://youtu.be/JtBPG6VeJ9Q

B3) Single Arm Dumbbell Cuban Press

3131; 6-8/arm; rest 90sec x 3
https://youtu.be/65EftOLOIuE

C) Every 3mins Complete the Following

6 Dual KB Rack Squats 53/35
12 Windshield Wipers (6/side)
8 Alternating KB Rack Reverse Lunge 53/35
Assault Bike 12/10 Calories
x 5 Sets
https://youtu.be/M8csHpQrq5o Windshield Wipers
https://youtu.be/8tFmEJ9ElaM Dual KB rack squat
https://youtu.be/PwtxLgNobQQ KB Rack Reverse Lunge

*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