Strength:
7 REP BACK SQUAT
- Every 2min for 10min
- Build Steadily to a 7-Rep Back Squat
FRONT RACK REVERSE LUNGE
-All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of 10 repetitions.
-Reverting back to our opening weight on this movement in Week 5, where we completed this load for a set of 12 repetitions. Today, we go for 2 sets, of 20.
2 Sets of 20 Reps @ 40% of 1RM Front Squat
- Rest 3:00 between sets.
*OPTIONAL After Class
“THIN AIR”
3 Rounds:
50 Double-Unders
35 AbMat Sit-Ups
20/14 Calorie Assault Bike
- OPEN/PERFORMANCE/FITNESS
A short conditioning piece to close our day, opening the lungs. Focus of effort is absolutely on our weight training above, but good to work this short piece in for conditioning. 20/14 calories on the rower.
RECOVERY
Couch Stretch on wall 2min/side
Reverse Lunge Stretch (with sliders on turf) 3 x 5/leg with 3 sec hold in lunge.
TEEN
“Lead Foot” Part 1
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull Ups (Bar Rows/Rings)
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
12 Calorie Row, 12 Burpees, 12 Hanging Knee Raises
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
9 Calorie Row, 9 Burpees, 9 Pull Ups (Bar Rows/Rings)