DID YOU KNOW WE HAVE THREE WORLD-CLASS MASTERS ATHLETES COMPETING AT THE WORLD TITLES THIS WEEK?
I would like to take this opportunity to wish three of GEO’s Ol’ Dogs – Mark Uren, Mark Burchall and Pete Cooke – all the best as they head off to Queensland today for the International Functional Fitness Federation Masters World Championships (phew, that was a mouthful). They will be competing against the very best in the world over the course of 3 grueling days.
These three gentlemen will be well and truly put to the test! They have all trained hard up to this point. All they can do now is perform their best which I know they will do. Coach Bunnings will be flying up there with them to ensure they don’t go on any mid-competition benders and also to give them some great advice and that famous very enthusiastic motivation we all know him for.
It should be noted that Mel Jenkins actually qualified also for the competition but due to quite a serious injury earlier in the year, will not be throwing down with the boys this year. 2020 will be a different story I’m sure.
Good luck lads. Get after it. Make us proud!
-AB
WORKOUT OF THE DAY
CONDITIONING
Partner Workout
3 rounds for time of:
400m Run
20 Slam Balls
30 RKBS @32/24kg
OPTIONAL MOBILITY
3 rounds of:
30sec Deadhang
30sec Pec Stretch each side
-then-
3 min Saddle Pose
3 min Deep Squat
OPTIONAL BODYBUILDING
Perform as a superset, 3 sets of:
10 Back Rack Split Squats @40% 1RM Back Squat
12 Rower Hamstring Curls
Perform as a superset, 3 sets of:
10 Corkscrew DB Bench Press
5 Chin-ups/10 Supinated Rows
OPTIONAL ZUU
10 min EMOM
1 – 20 Kicksits
2 – 25 Frogs
3 – 10 Half Hindus
4 – 10m Bear Crawl
5 – 20 Xplodes
-then-
100m Kick Throughs
