KGV workout of the day

Strength

• Thrusters
• 6 reps each minute on the minute x 6 sets

Workout

6 rounds

3 minutes work + 1 minute rest

• 12 deadlifts
• 12 medicine ball slams
• 10 calorie row
• Max burpees in time remaining

Rest 2 Minutes

• 5km Concept 2 bike for time

Strength

• Pull ups
• 6 reps each minute on the minute x 6 sets

Workout

Every 4 minutes for 10 rounds

• 8 push press
• 8 bent over row
• 8 Hand release push ups
• 8 weighted sit ups
• 200m run or row

Workout

4 rounds for time

• 50 double unders
• 15 calories assault bike
• 50 double unders
• 15 calorie ski

100 sit ups at the end of all 4 rounds

Strength

• Goblet squats
• 6 reps each minute on the minute x 6 sets

Workout

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• pull ups
• DB alternating clean and press
• renegade rows

10 calories cardio at the end of each round

Strength

• Hand release push ups
• 6 reps each minute on the minute x 6 sets

Workout

repeat each circuit x 5

Circuit 1

• 200m row
• 10 LLB's

Circuit 2

• 200m ski
• 12 KB swings

Circuit 3

• 400m concept 2 bike
• 10 push up + knee to elbow

Disclaimer: By participating in City of Sydney online fitness classes, you acknowledge that you do so at your own risk and waive and forego any legal right that you may otherwise have against the City of Sydney and or against its officers, employees, agents and contractors.

To the extent permitted by law, the City of Sydney, its officers, employees, agents and contractors are not liable for any loss or damage of any kind including any personal injury, loss or damage to property or financial loss (including payment of medical expenses) that you may suffer while participating in online programs and activities presented by the City of Sydney.