A) 3 sets super set:
16 Double kb alt top to top row
10 Weighted glute bridges
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B) 3 Rounds for time:
400m Run
15 Hspu
20 – 16 – 12 Single kb step ups – up to 24/16kg
15 Kb swings
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-If time-
C) Alt Tabata:
Bb curls
Strict press
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Notes:
Part A – Nothing crazy here just trying to get some accessory work done while also switching on the body for part B. No “warm up” sets for this, can build in weight from set to set but once you grab those kb’s/that barbell your set has started.
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Part B – For our 3 rounder we have some relatively simple movements except the hspu for some. The reps on the hspu and kb swings stay the same but the reps on the step ups will decrease round to round. You can hold on to the kb any way you like e.g goblet, front rack, suit case, and making sure to come to full extn at the top with both feet on the box.
For this one there’s not really anything you need to stop on apart for some, the hspu. Otherwise this will be more or less about 12 -15mins of moving.
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Part C – This is totally dependant on how the rest of the class goes in regards to timing.
