Wednesday, 18 December 2024

Conditioning:

AMRAP 15:

10-20-30-40-50...

Wall Balls (20/14)

5-10-15-20-25

Burpee Box Jump Overs (24/20)

Accessory:

3-4 Rounds for Quality, time permitting:

10 Weighted Hip Thrust @ moderate weight – RPE 7

- Rest :30

10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – RPE 7

- Rest :30

10 Plate Front Raise @ moderate weight – RPE 7

- Rest 2 mins between rounds

- Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.