60s Assault bike
25 Hip extensions
10 Spiderman lunge to vertical rotation each side, fast tempo
Complete 1 power clean and 3 front squats per rep.
Kettlebell swings 32/24kg
*Complete a 1km row penalty for every set of kettlebell swings that is not performed unbroken.
Complete in any order:
Dumbbell bench: 5×10
Strict pull-up or ring row: 5x max reps
Barbell curls: 5×10
Barbell skull crushers: 5×10
Hammer curls: 5×10 each hand
Dips: 5x max reps
This session of extra credit is designed to increase lean muscle: not only will this improve your body’s metabolic rate (‘fat burning’), but it will increase your upper body strength and assist in pull-ups, dips, muscle-ups and other gymnastics movements.
This session is perfect for anyone who wants to improve their strength, and won’t accidentally turn you into a professional bodybuilder. There will be one session like this programmed each week for four weeks.