Wokouts – Mon 16th

Strength Class

Workout:

A. Front Squat -> 5rm, 2 x 5@90%; 3mins rest

B. Bench Press -> 5rm, 2 x 5@90%; 3mins rest

C. DB Ext. Rotation @30×1, 3 x 10/10; 1min rest

S&C Class

Workout:

A. Split Squat @30×1, 3 x 6/6; 1min rest

13 -> 1 Ladder of:
KB Swing
Burpees

Do you have a bodyweight Back Squat and is your Split Squat 1/3 bw per hand?

Fundamentals Class

Workout:

A. Split Squat @30×1, 3 x 6/6; 1min rest

10 -> 1 Ladder of:
KB Swing
Burpees

or

3 rounds of:
KB Swing x 15
Push Up (nose to floor) x 10
Sit Up x 10