June 22, 2020

“Today we are brining you 2 separate workouts. You have an adorable alternatiing EMOM to whet your appetite culminating in a wonderful 3km max effort “”sprint””, so very much fun.
Minute 1 will be the reverse burpees, this is essentially a candlestick, you start from a standing position, tuck and roll backwards into a shoulder stand, you then curl up and roll back coming up in a narrow stance squat., if you’re feeling particularly capable you can go for the RX+ option of coming up in a pistol. Don’t be intimidated this is a really fun movement and obviously you are going to work to your comfortable range, you can ditch the shoulder stand if it’s too much, you can come into a tucked shoulder stand when you’re feeling a little braver. The movement can change throughout the workout, becoming harder as you can more comfortable or easier if you’re too tired. All things are scalable and make sure you have a mat or a double blanket to roll down onto.
Minute 2 is single arm STOH, 9 per arm, you can do this with anything that has a suitable mass, DB, KB, bag of rocks even a band, this is a no brainer, just rememebr that you need to keep those rippling abs of your tight or you’re going to end up with a sore lower back. Minute 3 is box jumps or jumps over a thing, do I need to explain to you what a jump is at this point? I think not, if you’re on a box stand up straight at the top, if you’re jumping over a thing make it challenging, you’re not paying for an easy workout are you?

When all of this fun is done there will be a 5 minute pause whilst you get yourself back together, don’t sit down (John) keep yourself moving, keep the blood flowing and stay warm because then you’re out for a blistering 3km run, I’m expecting sub 12 from some of you, any of you got a sub 10 in you? At least 2 that I can think of, you know who you are.”