Group Warm Up: (10 mins)
· 30 Skips
· 20 Shoulder Press (Wooden Pole)
· 10 Wrist Holds (3 sec hold)
· 10 Elbows through
· 5 Inch Worms
***Pulse Raiser***
0 – 6 minutes:
30 Shoulder to Overhead
30 Cals Bike (Damper 10)
30 Hang Power Cleans (+5/+2.5 kg each round)
30 Box Steps (20/16)
If finished before 6 mins rest (Class busy step ups can be performed first)
6 – 12 minutes:
25 Shoulder to Overhead
25 Cals Bike (Damper 10)
25 Hang Power Cleans
25 Box Steps (20/16)
If finished before 6 mins rest (Class busy step ups can be performed first)
12 – 18 minutes:
20 Shoulder to Overhead
20 Cals Bike (Damper 10)
20 Hang Power Cleans
20 Box Steps (20/16)
If finished before 6 mins rest (Class busy step ups can be performed first)
18 – 24 minutes:
15 Shoulder to Overhead
15 Cals Bike (Damper 10)
15 Hang Power Cleans
15 Box Steps (20/16)
If finished before 6 mins rest (Class busy step ups can be performed first)
RXD+ (45 – 60/30 – 45) - RXD (40 – 55/25 – 40)
SCALED+ (30 – 45/20 – 35) - SCALED (25 – 40/15 – 30)
Practice Work: (10 mins)
· HSPU (Kipping / Strict)
· Pull Ups (Kipping / Butterfly)
· Mobility