A) 3 Rounds:
60 Sec tempo press ups
60 Sec weighted wall sit
60 Sec Hollow body
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B) 3 Rounds:
8 e.l Single leg Romanian deadlift
4 e.l Single leg strict press
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C) 3 Rounds for time:
40m Run
20 Squat jumps (body weight)
15 Deadlifts
10 Overhead lunges
5 Bar facing burpees
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Notes:
Part A – For our tempo press ups we are looking at 3 seconds on way down till our chest touches the ground then press up at your regular tempo. Go on knees if needed hear, this will get hard quickly and we want your chest hitting the deck every rep.
For the weighted wall sit grab something that you can hold in a goblet position under the chin (not on your lap), if you can’t make the 60 sec then drop the weight and carry on without it.
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Part B – For our single legged RDL keep a soft knee with your supporting/working leg while shooting the other leg behind you. You can use a barbell/Kb/Db, just whatever you can get your hands on.
For the single leg strict press, same as above you can use any piece of equipment as long you have pressed 8 times (both arms) and have shared the load with each balancing leg. This won’t get as heavy as you’d like due to the balance component.
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Part C – For the running try to map out a 200m mark (400m out and back), if you aren’t comfortable going out too far then maybe look at doing 50m out 50m back x4.
for the deadlifts looking at a weight you can get done within 2 sets and if need be go for a kb swing instead.
For the overhead lunges grab either a weight plate or complete 5 reps on one arm using a kb/db then 5 reps on the other
