By Sarah Lurie, RKC
Warm Up and Technique work- Overhead Squat
Circuit for time- 30 seconds with 30 seconds rest
(Five each leg) 1 legged squats on 28 inch plyo box, 1 set BW, 2nd set 8kg+ BW and 3rd set 12kg + BW
Heavy Swings, 24 kg for ladies, 32 kg for men
Sea Saw Press
Double Clean to Front Squat
Farmers Carry, (2) 20kg kb’s for ladies and (2) 32kg kb’s for men
Alternating Snatches
Alternating Renegade Rows
Abs (all 10 center, 10 left, 10 right)
Seven Ups
Crunches
Stretch