Warm Up: 5 mins Cardio | Coaches Pick Warm Up | Mobility
Rx Workout: 3 mins on / 2 mins off x 9 sets (60/42.5)
15/12 Cals
10 Burpees
5 Squat Cleans
Remaining Time: Max Reps
· Pistol Squats
· HSPU
· Pull Ups
Scaled Workout: 3 mins on / 2 mins off x 9 sets (42.5/30)
12/9 Cals
10 Burpees
5 Squat Cleans
Remaining Time: Max Reps
· Single Leg Sit to Stand / Goblet Squats (22.5/15 scaled to suit)
· Bench HSPU / DB Push Press (22.5/15 scaled to suit)
· Banded / Jumping Pull Ups / Ring Rows
Burpee Challenge: 1 min rest between sets
Rx – 2 x 50 reps
Scaled – 2 x 40 reps
Foundation – 2 x 30 reps
Core / Cool Down: Coaches Pick
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