Pre class warm up and blood flow
5 rounds
Bike for 1 minute steady
Rd 1 - 10 reverse lunges with over head reach
Rd 2 - 10 Side ways lunges
Rd 3 - 10 curtsey lunges
Rd 4 - 10 scorpions
Rd 5 - 10 Air Squats
Skill Warm up -
Kettlebell Warm up
4 Turkish Get ups
4 Goblet Squat
4 Thruster Each Side
4 Single arm swings Each side
4 Cleans Each side
4 Snatches Each side
4 OHS Each side
2 rounds -
10 Side ways med ball throws
10 jumping wall ball throws
Strength -
Week 3 DL Mad cow
3 rounds increasing in weight
Front rack lunge Forwards
Front rack lunge Backwards
2 rounds of -
10 Split squats
10 Sideways lunges
5 Jump squats 60/40
5 weightless jump squats
Banded Crab walk down the gym
10 Jump squats
Banded Crab walk Bak down the Gym