• Supersets (tempo 3010)
  • 1. Standing Calf Raise (weight in hands)
  • 2. Hamstring Bridge (weight across lap)
• 1. 50 reps
• 2. 50 reps
  Increase weight
• 1. 40 reps
• 2. 40 reps
  Increase weight
• 1. 30 reps
• 2. 30 reps
  Increase weight
• 1. 20 reps
• 2. 20 reps
  Increase weight
• 1. 10 reps
• 2. 10 reps
• 1. 10 reps
• 2. 10 reps
  Decrease weight
• 1. 20 reps
• 2. 20 reps
  Decrease weight
• 1. 30 reps
• 2. 30 reps
  Decrease weight
• 1. 40 reps
• 2. 40 reps
  Decrease weight
• 1. 50 reps
• 2. 50 reps

2 mins rest

• Tabata Kettlebell 2 hand swing
  20 sec KB swing, 10 sec rest
  X 8sets
  2 mins rest
• Tabata Kettlebell 2 hand swing
  20 sec KB swing, 10 sec rest
  X 8sets
  2 mins rest
• Tabata Kettlebell 1 hand swing
  20 sec KB right hand swing, 10 sec rest
  20 sec KB left hand swing, 10 sec rest
  X 8sets