April 28, 2019 – Functional Body Building


Heart Rate Sunday 28th April 2019
AMRAP – Time cap 45:00
Work – Run – Rest

Don’t rush – move smoothly between stations keeping breaks minimal – rest later

Ten Reps of each movement – each side for 2,3,4,5,6,7,8,9
20x Kettlebell Swings – heavy
20x (each) Leg Flutter Kicks – at the 0:15 time point https://www.youtube.com/watch?v=ANVdMDaYRts
10x (each) Box Single leg Step Ups – one foot remains planted on top of box for 10 reps each side – for added intensity add a plate so long as you can comfortably raise and lower without exceeding your personal range of motion
10x (each) Russian Twists – with plate 15/10
20x (each) Prone Leg Crossovers – will demonstrate
10x Push Ups
20x (each) Prone Leg Heel/Toe – will demonstrate
10x (each) Glute Bridge with Wall Ball hold
10x (each) Wall Ball Side Throw – https://www.youtube.com/watch?v=l0H-L2glg68


sprint 200 mtrs


Rest 2:00


Repeat…..Scoring: Not Scored

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