MELBOURNE CUP DAY – PUBLIC HOLIDAY

Intention: Full body workout in teams of 3 for a fun holiday workout.

Prep: Shoulder mobility and stability, release quads, activate glutes, ankle and calf mobility for run/change of direction. SL hip stability in the step up, hinge position for PGTOH.

40 mins total (1 min rest between stations)

Station 1 – 45 on / 30 rest x3 (12 min)

– DB alt Step up 14″ box
– Farmer Carry
– Shuttle runs

1 MIN REST

Station 2 – 45 on / 30 rest x3 (12 min)

– MB slams
– Ring rows
– Ski erg

1 MIN REST

Station 3 – 45 on / 30 rest x3 (12 min)

– Burpees Broad jumps
– DB Bench press
– Plate GTOH

**for the DB step ups use one DB on shoulder, back of neck, or down by side
**keep stations tight and close together, bring Ski’s down to the rings
**if the weather is good, put the shuttle runs and carries outside
**Burpee off bench + 2 star jump instead of Burpee broad jump