Feeling motivated after the British & Irish Lions Tour?
Get prepped for a new season with Sam Warburton and SW7 Academy's rugby conditioning session.
GO EVERY MINUTE FOR 6 MINS:
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Min 1) 2x 22m and back (< 22 seconds)
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Min 2) 3x 22m and back (< 33 seconds)
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Min 3) 4x 22m and back (< 44 seconds)
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Min 4) 100m effort (<20–30 seconds)
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Min 5) 100m effort (<20–30 seconds)
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Min 6) Broken Bronco Effort (< 60s)
Rest 2 minutes
B) GO EVERY 30 SECONDS x6
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40m effort
Rest 2 minutes
C) GO EVERY 30 SECONDS x6
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40m effort
Rest 2 minutes
D) REPEAT BLOCK A (6 min EMOM)
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Min 1) 2x 22m and back (< 22 seconds)
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Min 2) 3x 22m and back (< 33 seconds)
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Min 3) 4x 22m and back (< 44 seconds)
-
Min 4) 100m effort (<20–30 seconds)
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Min 5) 100m effort (<20–30 seconds)
-
Min 6) Broken Bronco Effort (< 60s)
The remainder of the minute / 30s will be your rest before the next round starts, so there’s your incentive to get them done quickly!
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#WOTW: Moz Neumann's CrossFit Exclusive