20090417 – 18h45 – Tri/QuadFectas & legs
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!