WOD FRIDAY 17th APRIL

HAPPY FRIDAY EVERYONE!

Our next Zoom Fitness class will be 730am Saturday! Hope you can join us!

STRENGTH SESSION

5 ROUNDS EVERY 3MINS

1- BARBELL BACKSQUAT + LUNGES

10 reps Backsquat + 10 Lunges

This is done WITHOUT racking the bar between the squats and lunges. If you do not have a rack you can clean the bar and then place on your back.

Make sure it's suitably heavy, rough guide would be:

SUPER STRONG: 100/70kg

STRONG: 80/60kg

A LITTLE STRONG: 70/50kg

2- DB OPTION

20 reps Squat + 20 Lunges alternating

Use 2 DBs ideally, but if you only have one make sure you alternate the shoulder it rests on!

3- PLATE OPTION

20 rep squat + 20 Lunges alternating

Use a 20kg plate ideally, you could also use a KB too. In this instance the lunges are Overhead!

PART 2

4 rounds of 45sec hold, 15sec Rest

1- top of Push-up hold

2- left side plank

3- right side plank

4- hollow hold