Pavlova
December 13, 2023Down By The Bay
December 15, 2023WARM-UP
Banded Glutes
-into- 2 sets:
• 5 Back Squats (empty bar (build across)
• 10-second Hollow Hold
• 10 Walking lunge Steps
• 5 Low Box Jumps
WORKOUT PREP
2 sets
• 2 Back Squats (build in weight)
• 4 Walking Lunge steps
• 1 Box Jump (build in height)
“FAIRY BREAD”
FIRE
3 rounds for time (12min cap):
• 10 Back Squats (95/60)
• 30m Walking Lunge
• 10 Box Jumps (30/24)
WATER
• 75/50kg
• 24/20 box
EARTH
• Own weight (moderate)
• 15m Walking Lunge
• Box Step Ups
MUSCLE-BUILDING
4 Rounds:
• 10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
• 12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
• -Rest 2 min b/t rounds-
