A) 3 sets/super set:
60 Sec wall sit (weighted if able)
10 Back squats
60 Sec plank
–
B) Every 3mins/x5 rounds:
300m Run
Max wall balls in time remaining
–
C) 3 sets/super set:
10 Bent over row
10 Bicep curls
–
Notes:
Part A – For the wall sit only add weight if you are able to hold the weight for the entire 60 seconds and also make sure to keep weight off your lap (holding in goblet position).
In regards to the back squats, some of us won’t have a barbell to do these so look into either goblet squats (with db or kb) and if these are too easy then look at adding in a tempo on the way down to get some more time under tension. If you don’t have these then look at some tempo squats with an explosive jump onto a box or for distance.
Part B – For our conditioning, this will be 15mins of work non-stop. If need be look at scaling the run down to 200m – 150m but only doing this if you are getting less than 30 sec left to do the wall balls.
If you don’t have a wall ball then look at doing empty bar thrusters or some goblet squats or kb swings swings.
–
Part C – Time for some general strength/hypertrophy work here. Depending on what equipment we have will determine on how to go about these two movements, end of the day as long as we are doing some form of rowing and curling, things are good. Barbells, Kbs, dbs or even your kids, all are good options.
