Weighted or Body Weight Strength

Weighted or body weight strength

You will have the choice between weighted or body weight strength on Friday.

20/10 x 4 rounds of this weighted or body weight stationary circuit.

Move and hold with weight…

Complete one side at a time.

• Clean
• Rack hold
• Press
• Overhead hold
• Split squat
• Hold at 90
• 1 arm row row
• Hold at the top
• Push-up plank
• Hold

Repeat the other side.

Move and hold with body weight.

• Supermans, swimmers or body weight hinges (including single leg hinge variation)
• Hold
• Push-up
• Hold at the top or bottom
• Body weight split squat
• Hold at 90
• 1 arm ring row
• Hold at the top
• Abs
• Hold

Repeat!

Don’t go any where, there’s a finisher,

Here’s your finisher…

4 rounds as fast as possible

• Cardio choice 250 meters
• Farmer carry walk 100 yards

Have a great weekend!