Warm-up
2 rounds of
:45 sec Hamstring walk outs / GHD hamstring raises
rest 15 sec
:45 sec Russian Twists
rest 15sec
:45 Sec Sitting split squats
rest 15 sec
:45 sec Alternating sea saw press
:45 sec Hamstring walk outs / GHD hamstring raises
rest 15 sec
:45 sec Russian Twists
rest 15sec
:45 Sec Sitting split squats
rest 15 sec
:45 sec Alternating sea saw press
Strength
Bulgarian split squat (10-10-10-10/L)
1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee height.
2.Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench/box.
3. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
4. Drive up through your front heel back to the starting position, again keeping your movements measured.
Metcon
Metcon (Time)
For Time:
3 rounds for time:
50 Double Unders
15 Wallballs (9/6)
2 rounds for time:
100 Double Unders
30 Wallballs
1 round for time:
150 Double Unders
45 Wallballs
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