Fitness
A) 3 sets:
Russian Swing x 20
Side Plank x 30 – 60s
B) 8 min EMOM:
Evens: OH Forward Lunge x 10
Odds: Ring Row x 10
C) Row 8 x 30s;30s rest for total m.
Coaches’ note: Parts B and C can be run concurrently if busy with half the class on each and then swap.
Performance
A) 5 sets:
Deadlift x 2 – 3 @3111
B) As Fitness
C) As Fitness
A) 3 sets:
Russian Swing x 20
Side Plank x 30 – 60s
B) 8 min EMOM:
Evens: OH Forward Lunge x 10
Odds: Ring Row x 10
C) Row 8 x 30s;30s rest for total m.
Coaches’ note: Parts B and C can be run concurrently if busy with half the class on each and then swap.
Performance
A) 5 sets:
Deadlift x 2 – 3 @3111
B) As Fitness
C) As Fitness
