Cardio/core
8 stations Snaking the room
3 people Per station
3 sets 2 laps
Timer 1 - under cardio
40:10
30:15
20:20
DB Jack press to sprint (5 jack presses sprint length of turf or cones outside)
Ab mat sit-ups
Burpee ball slams
DB pull throughs (high plank pull DB from one side to the other)
Bench hops
Bicycle crunches
Bosu ball quick feet
TTB or knee raises, leg lifts
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between