Jumping into the weekend got us like.....
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pic: Angela Clancy

[A]: WoD - "Quality Street"

Complete 3 Rounds For Quality

of:

30 Heavy Russian Kettlebell Swings

20 V - Ups

10 High Box Jumps (no higher than 30/24)

[B]: WoD: In Teams of Two or Three

10 Mins on the Assault Bike For Max Calories

0:30 seconds ON / 0:30 seconds rest

>> If in a Team of 3 it will be 0:20 / 0:40 <<

Doing workouts with QUALITY in mind can have a massive, huge beneficial carryover to your Fitness. Today we are NOT timing the first part (shock horror!!). Instead there will be a cap of around 14 minutes in which to move through with purpose but not rush your movement. Focus on each element & show us just how you can perform the task.
ON the Swings we would like to go Heavy but still be able to do them in 1-2 sets (with PERFECT form).
On the V-Ups we would often see a break in the hollow body position or a bend in the knees or a shortening of the movement (start by touching your shows & by the end you're tapping the shins). Today focus hard on maintaining position. Break it into sets of 5 if you wish but strive too actually feel that midline work for you.
The box jumps. Well we would first like to draw you out of your comfort zone & jump a bit higher than normal. Secondly you do not need to be bouncing all over the shop trying to rebound. Instead channel your vertical leap & get on up! Its no secret that the absolute best athletes in the world also have the best vertical leaps. They also have amazingly powerful hips too!
The second part of the session. Well, at least you aren't doing it alone hey! 🙂
Hold the standards. Form is priority as always.
Scale as needed.

Post Details from the first part & then how many Calories you hit individually to Beyond The Whiteboard.