Monday 14th October

Temper Strength and Conditioning – Strength


Warm-up (No Measure)

A. 3 rounds

4 Crouching tiger hidden dragon (L (1) – R (2)…)

4 Hindu push ups

B. 30sec Prone W-hold

30sec Glute bridge

10 Single arm prone I’s each side

30sec Single leg glute bridge each side

10 Ring row with 3 sec hold at top

30sec Glute march


A: Back Squat (4 x 2 @ 90%)

B: Shoulder Press (4 x 2 @ 90%)


C: Metcon (Time)

Max chin over bar hold*

*Overhand grip

*Aiming for 10+ sec. Use band to assist as required.

Leave a reply

Your email address will not be published. Required fields are marked *