A) Half Tabata:
Db prone rows – up to 22.5.15kg
-Into-
Half Tabata:
Weighted wall sit – up to 32/24kg
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B) 3 Rounds:
20 Double kb alt lunges (1x kb overhead + 1x kb front rack/swap after 10)
2 Rope climbs
Max L-sit
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C) 12min AMRAP:
15 Kb swings – up to 24/16kg
12 Pull ups
9 Single kb hang clean and jerks
6 Burpee box jump overs
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Notes:
Part A – This piece is more or less a primer for the rest of the class but will still be challenge in itself. For the db prone rows take your feet out to shoulder width, have the db in your hands in a press up position and whild you brace/balance on one arm you row the db with the other then change arms. You will do this in a “Half Tabata” format (20 sec on/10 sec off/x4) before going into the same format but with a wall sit and going weighted if you are able (goblet).
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Part B – Some overall body strength work here including a fair bit of co-ordination with the lunges and the rope climbs.
For the lunges, the overhead part will be the limiting factor here. Being able to hold the weight overhead with the arms fully extended for 10 reps before switching arms will be challenging strength wise and also balance wise, along with no doubt getting that heart rate up as well.
If you are competent with rope climbs you could look into doing 1 of the 2 reps every round as legless, if you are not then talk to the coach so they know where you are at and how to scale accordingly.
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Part C – For our conditioning today we have nothing overly heavy or too complex, allowing us (if we strategise correctly) to keep moving at a good pace even. By breaking up the pull ups early and on purpose to keep our grip in check for the later rounds will serve most of us well here as we have kb sings and also hang clean + jerks as well (all grip). So frequent quick breaks will go a long way at the end.
