6 x 50m Single Leg Hop
6 x 50m High Knees
8 x 200m Sprints
8 x 100m
10 x 20m Starts
2km run
6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
8 x 4reps Deadlifts @ 160kg
then
400m Run + 50m Deadball Slams @ 10kg
(Max times through in 20mins)
| In conjunction with my recent post on Facebook to help Tracy raise money for little Vinnie’s operation, I’m asking all our RAWNRG friends and family to join us for a Fitness in the Park Group Training session.For the first session we will limit the numbers to 50 spots and put a challenge out to all other businesses to join in our cause.
Cost is $20 per person but if you wish to make a bigger donation on the day, please feel free. For more details and to book your spot please contact me: Let’s Do This!! See you there…. |
8 x 100m Sled Pull @ 30kg
8 x 50m Single Leg Hop
8 x 40m Acceleration Run with 5m rolling start
8 x 20m Sprint Starts
8 x 400m Sprints (2min rest between)
100 Pull Ups
6 x 400m Sprints (1min rest between)
6 x 4reps Seated Chest Press 150kg,
2 x 2reps Seated Chest Press @ 170kg, 180kg
8 x 4reps close Grip Pull Down @ 110kg
10 x 20/40’s
5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
