[1.] Warm Up

Body-weight

[2.] Strength [load]

Perform 8,8,6,6,4,4,2,2 reps of:

Ring Dips

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required.

[3.] Work Capacity [time]

“Face Plant”

Perform 40,32,24 & 16 reps of:

Air Bells [16kg/8kg]

180 degree KB Jumps [2kb/1kb]

Single Swing Snatches [20kg/12kg]

*For 180 degree kb jumps face the kettlebell(s), jump over the kettlebell and turn 180 degrees so that you land on the other side of the kettlebell(s) facing the opposite direction. 

-Scale loads and modify movements if required.

[4.] Finisher [reps]

Perform 3 rounds of:

[60sec] Towel Mountain Climbers

[60sec] Sit Ups

*Rest 60 sec b/w rounds.

-Modify movements if required.

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EdgeFIT newcomer James

looks strong during his first group POD!