For time: Run 860m 30 Sandbag squats Run 560m 20 Sandbag squats Run 360m 10 Sandbag Squats Photo: Congratulations Deb - Day 1 of the Masters HQ finals (Ballarat) complete. We are so proud of you Deb!! You have done the hard work - time to test yourself and have fun!!
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Warm-up:3 rounds of:Skip x 30Walking lunge 10mSingle leg romanian deadlift then,5 rounds of:Double-under x 10-20 Box Step>Box Jumps x 5Kettlebell Swings x 5 (Start at Russian>progress to Full) Workout:Complete each for time of: 30 KB Swings60 Box Jumps/Step ups120 Double- undersRest 2 minutes, then, for time: 20 KB Swings40 Box Jumps/Step ups80 Double- unders Rest 1 minute, then, for time:10 KB Swings20 Box Jumps/Step ups40 Double- unders *Record- time for each set + Total work time.Scale: Work in reverse and reduce increment on the way up.Eg. 10/20/40 repetitions then increase to 15/30/45, etc. Optional Finisher:EMOM x 10 minutes:“X’ Push or “X” Pull *Choose either a push or pull movement. Ideally the opposite to what you selected on Wednesday.*Work foundations first Photo: Don’t have anywhere to do pull-ups. It doesn’t have to be perfect to be effective. Time to get creative.
