Thursday 13 October 2016

A. :
Pause Back Squats
(3 x 10 reps @ 60% 1RM )
3 second Pause in the absolute bottom of the squat.  Do not relax in the bottom of the squat as your lower back will round under your torso (hence "butt wink").  This rule excludes those of you who are flexible enough to sit in the hole with a fully erect torso and not fall on your back.

B. :
For time:
Row/Bike 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (25/15 kg DBs)
30 Pull-Ups
Row/Bike 30 Calories
Mod for Row is Running 500m (Mitte)

Weilimdorf- While we still have the Assault bikes, WE WILL USE ALL OF THEM.  If there is an empty seat, there will be an ass in it for this workout.  If there are too many athletes and not enough bikes, do a row/bike combo.  1 athlete bikes the first 30 calories, 1 athlete rows, they switch for the final 30 calories.