Workout
10 min AirFit @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
2×10 Dislocate
Then:
Work up to a heavy DL
Then:
DL @ 405# every min for 20 min i.e 20x
Then:
5×10 OHS @ 155#
rest 2 min between sets
Then:
10×10 Plank Pulls
rest 60sec between sets
Then:
Cool Down

Participant: Antonio, DL, OHS, Plank Pulls

 

 

Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
10x KBS @ 12, 14, 16, 20kg
rest 60seconds, 3 rounds
Then:
5x(30sec work/90sec rest) Ski @ >125m Pace
During rest complete 10x Goblet Squat @ 14kg
Then:
5 min Intermission
Then:
5x(30sec work/90sec rest) AirFit @ >12-15cal Pace
During rest complete 10x Push Press @ 20#
Then:
5 min Intermission
Then:
5x(30sec work/90sec rest) Row @ >125m Pace
During rest complete 10x Ball Slam @ 16#
Then:
Cool Down

Participant: Jaci, Grace, Ski, GS, AirFit, Push Press, Row, Ball Slam

 

FullSizeRender-100Don’t over complicate training, work on things¬†you’re not good at and do them often.