Drumsticks and Cals
Warm Up
2sets
2 min on C2
10m Bear Crawl
10m Spiderman Lunge
2sets
30 Sec Prayer Stretch
7/7 Single Leg RDL with Knee Drive
5 Seated high vertical jumps of box
Strength Test
Box Squat
Every 30 Sec for 8 Min
2 Reps @ 60%
Workout
Every 8 min x 3
Set 1 (1st 8 min):
3 Rounds
21/18 Cal
21 Thrusters
Set 2 (2nd 8 min):
2 Rounds
21/18 Cal
21 Thrusters
Set 3 (3rd 8 min):
1 Round
21/18 Cal
21 Thrusters
RX+
1st BB – 35/25
2nd BB – 50/35
3rd BB – 70/50
RX
1st BB – 30/20
2nd BB – 40/30
3rd BB – 60/40
SC
1st BB – 25/20
2nd BB – 30/25
3rd BB – 50/35
Fit
1st BB – 20/15
2nd BB – 25/20
3rd BB – 40/30
Extras
Weightlifting
Power Snatch + Squat Snatch
Every 2 min x 4
3 + 3 @ 70%
Every 2 min x 4
2 + 2 @ 75%
Engine Building
Echo Bike
5 Rounds
3km @ 50%
1km @ 80%
Accessory Work
Banded ATY’s
5 x 5/5/5
3 x 8 GHR
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