Sunday 07.08.22

Key Party no5 / Mitch's World Record Attempt!

Fitness:

A. 4 Rounds: alt OT2M

Odd: 30 sec Banded Plank

Even: 15 Supported DB Rows

B. For time

10, 20, 30, 40, 50, 40, 30, 20, 10

Calories of your choice: (-5 off each set for females)

1 minute rest between each set

Performance:

See Fitness

Posterior, HIIT, Mobilise:

POSTERIOR:

4 Sets alternating

A. 8 Elevated Back Rack Reverse Lunge (8 on one, then 8 on the other)

B. 8 B-Stance Hip Thrust (per leg)

C. 3 Rounds alt: 45 on, 15 rest (6 minutes)

Single Leg Banded Kickback for max reps

HIIT:

For time

10, 20, 30, 40, 50, 40, 30, 20, 10

Calories of your choice: (-5 off each set for females)

1 minute rest between each set

MOBILITY:

Coach led.

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