WEEK 3 – Day 15, Saturday – 31st October 2020

Warmup

• 2 Rounds – CNS PREP
• 5 Burpee Tall Box Jump
• 5 Vertical Med Ball Toss (max height)

• 3 Rounds – Build pace a little each round
• 12 Dual KB Cleans
• Run 150m
• rest 60sec

• 4 Rounds – Slow Down and Control
• 10 Windshield Wipers/side
• 6 Ring Face Pulls 2112  
  Dual Kettlebell Clean https://youtu.be/gkNfyuUYAHM
  Windshield Wiper https://youtu.be/M8csHpQrq5o
  Ring Face Pull https://youtu.be/yQQJCh4Hs1s
  Burpee Tall Box Jump https://youtu.be/DQOgSpOxn2o
  Vertical Med Ball Toss https://youtu.be/GjpYoFB2lG0

A1) Single Leg Barbell Glute Bridge

21X1; 6/leg; rest 60sec x 3
*Loading heavier this week
Demo video https://youtu.be/GNY0RKIvkH0

A2) Star Plank

30sec/side; rest 60sec x 3
Demo video https://youtu.be/-9toG6869YY

B) Deadlift From Blocks

5,5,4,3; rest 3mins
Barbell is set up just below knee – adjust blocks appropriately
Demo video https://youtu.be/iVpVk8x-VDQ

C1) Back Extensions

3131; 5-7reps; rest 45sec
Demo video https://youtu.be/zyBVlPuJeHg

C2) Single Arm Dumbbell Torso Row

30X1; 6/arm; rest 45sec x 3
Demo video https://youtu.be/OJqzswBViq0

C3) Incline Bench Dumbbell Curl

3131; 6-8reps; rest 90-120sec x 3
Demo video https://youtu.be/wSA84j9ZG4c

D) 3-4 Sets NFT

• 2 TGU R
• 2 TGU L
• 6 Renegade Rows TOUGH Load 
  Turkish Get Up https://youtu.be/LkqIu3YpRNo
  Renegade Row https://youtu.be/G1AcX8Y_byg