Wednesday 19th August

Warm-up
2 rounds
10m OH right arm walk with weight
10 Air Squats
10m OH left arm walk with weight
10 alt Lunges
Overhead Squat (5×5)
A. If you have a barbell you can slowly add weight, if you are working with a single DB or KB then this is probably going to be a lot worse for you. If you are unable to put much weight up overhead then you can use a broomstick or a band, try to work on perfect technique and you’ll be doing a 10 second negative, this will be hard with or without weight. The 3 second pause at the bottom should be held in as close to a perfect position as possible, shoulders back and down pulling whatever you have overhead apart.
Metcon (Time)
B. For time: 50x alt Pistols

B. For time, 50 pistols. All of your variations will be gone through in the video brief, so you should know what you’re doing. If everything goes sideways then just drop to the next scaling option down from what you’re doing.
KB Lateral Lunge (C. Lateral Lunge 100x alt with KB)
C. 100 alternating lateral lunges with a KB or DB or a plate held goblet syle. Don’t let your knee come past your ankle, same as for a lunge, keep both feet firmly planted on the ground and facing forwards, lean your weight towards the straight leg. Keep all of this in mind and you’ll do fine, aim for unbroken, remember that it’s not about how low you go.
KB Side Bends (tabata – 20s work – 10s rest)
D. With a weight in your right hand work through a whole Tabata round of side bends, keep the weight in your hand for the 10 second rest, once done do the other side. In your side bends keep your bum squeezed tight so that you’re not kicking your hips to the side, pull your belly button towards your spine and don’t try to go too low.