Arryn explaining the circuit

Arryn explaining the circuit

Guys: unleash the beast – with Arryn

warm up:

  • 2 rounds of:
    • group jog (forward, backwards, sideways) to jumping jacks, push-ups (wide,close) air squats
  • tackles/shoulder charge x 3

workout:

  • working for 1min: recovery/transition for 30secs -> 3 rounds of:
    • rope gather (+32kg)
    • standing russian twist
    • keg deadlift to pushup
    • russian twists or other ab variation
    • static lunges
    • sledge hammer on tire
  • 25 m shuttle run between each station
Rosey working hard to pull in the rope

Rosey working hard to pull in the rope

cool down:

  • jog it out, walk it out
  • stretching

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Ben making sure Melissa's lunges count

Ben making sure Melissa's lunges count

Girls: B.E.S.T. workout – with Ben

warm up:

  • traffic controller shuttles with down ups

workout:

  • working for 45secs: recovery/transition for 20secs -> 3 rounds of:
    • 3kg DB shoulder press on Bosu
    • Static lunges (5 per side)
    • Heavy rope gathers (20kg KB)
    • Swiss ball reverse hypers
    • Bench tricep dips

cool down:

  • walk it out + stretches
Vonny pumping out shoulder presses on the BOSU

Vonny pumping out shoulder presses on the BOSU