Reminder that there will be NO CLASS on Monday August 7 which is a holiday.
Fun and Games Day
We will start today with a game for a warm-up and finish with a team game for our workout – prepare to have some fun!
Strength Focus
Front Squat Progression 3 sets of 3 reps with a 3 sec pause at the bottom of the squat – use very light weight for your load. Focus on keeping spine tall. RPE should be 5 or 6 out of 10.
Goblet Squat 5 sets of 5 reps, progressively loading to RPE of 8/10
Conditioning Workout
Game – Deck of Cards
In teams of 3, each team will have their own deck of playing cards.
Person A: KB hold
Person B: Farmer Carry 1 length to deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card
Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Lunges
Then Farmer carry back to start
Person C: Resting
Players then rotate positions.
Note if anyone draws a Joker: everyone does 1 burpee
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