20090417 – 18h45 – Tri/QuadFectas & legs

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JM & Warmup10

A big group with some newbies, so we keep it simple

A few minutes of basics to get them up to speed on the basic 4.

 

KB TriFectas – x3

Long rest (3mins)

KB QuadFectas – x2

 

Legs:

10x GoblinSQ, then hold @ the bottom for 10 counts. Repeat 3 times…increasing the tempo each time

Skiing: Hold a KB in both hands while resting your elbows on your knees (it’s just a counterbalance, so go heavy ie.32kg). Thighs Horizontal, Shins Vertical!

Hold for 90s…rest 30s…Hold 75s….rest 30s…Hold 60s

 

The John-William bridge/plank to finish. 45s on each side…x2 (=3mins total)

We love you John-William!

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