A) 10min AMRAP (primer):
75 Single skips
10 Wall squats
10 Weighted single leg glute bridges e.l
5 Turkish sit ups
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B) 3 Sets/super set:
10 e.l Db/kb Bulgarian split squats
8 RDL’s
6 DB/kb Z press
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C) For time:
Run L1=800m – L2=1.2km – L3=1.6km
60/50 Cal row/bike
30 Burpees
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Notes:
Part A – To start us off we have a primer, not trying to move as fast as possible but also not taking advantage and dragging it out. Take the opportunity to get a sweat on and get everything warm with good quality movement.
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Part B – For the Bulgarian split squats try to get the rear knee as close as you can to the floor without compensating by leaning forward. Hight wise for the box should be around 16 inch (20inch max if you are a bit taller than most).
For the RDL’s we are really trying to get into the hammy’s here, focus on lifting your chest as you descend and get your tail bone up to the ceiling.
For the Z press we are seated with legs straight but spread apart. Keep belly locked on to support lower back and to keep balance.
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Part C – For this piece there’s not much to it but to find a pace that is going to allow you to keep moving throughout, as soon as we finish the run strap in on that rower (jump on that bike) and go, don’t stop once you start those burpees. We will be fairly tired by this stage so be strict on yourself and get that full extn at the top.
Timing for the run should be not much more than 10mins so choose level accordingly. So even if you hate running and don’t deem yourself a good runner but you could get in done in 10mins….time to bite that bullet and go for it.
