After a lay off 2 days ago on the programmed rest day, a long workout yesterday the body was very releaved to have short sharp and intense workout programmed for today. Yesterdays running or rowing combined with single arm kettlebell snatches was alot more difficult than it read on paper and I think this morning a few people would have been a little sore rising from their beds.

As todays session was designed to be shorter in duration, also with the DOMS (delayed onset muscle soreness) experienced by most people alonger warm up was created to ensure all the sore muscles were stretched out through mobility work and activity as opposed to static type stretching. The warm up for today was 3 rounds in your own time of 20 double unders, 10 KB swings, 5 deadlifts, 10 turkish get ups (5 each arm) and 20 OHS with just a broom stick. This was created to ensure the lower back, hamstrings and calves (posterior chain) were wamed up sufficiently to take the battering of 125kg deadlifts and 50 double unders for 3 rounds.

fastest individual score was DC with 5min 49 and the trainers score was 2min 43.

Rest up have a good weekend and see you on Monday!

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