Tuesday 5th November

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 2 rounds*

30sec Downward dog to 10 hip circle each direction (Rnd 1 = L, Rnd 2 = R)

10 Serratus plank rocks (plank position, rock back towards heels by pushing backwards through serratus, pull forwards by pushing forwards through serratus)

10 Band pull aparts

10sec Chin over bar hold

*After 2 rounds are complete, 30 air squats with 30sec bottom of squat hold at 10, 20 and 30 reps.

Metcon

Metcon (Time)

For time*

100 Front squats (65kg/45kg/45kg/35kg)

*Every 10 reps complete

10 Sit ups

5 Pull ups

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