we're on you wait hey guys how you doing general training here again is our final week of training like an athlete with 776 BC it's been a pretty cool experience over the past yeah a few weeks so I've enjoyed it thanks for the opportunity I'll get straight into it so for today's work we are going to do so work out the time so 5 rounds for time 15 hand release push-ups 15 their beats 15 sit-ups pending on how long that all takes we might have a little bit of bonus core to do at the end so yeah there we go of training this morning and it's been a little bit bigger week than usual so my legs are a little bit cooked so see how we go to the burpees but it should be a lot of fun as always a little post time up and you can compare I've seen a couple of times with previous workouts that I've done and yeah I've got beat last week so we'll see how we go this week kills Kip me so yeah anyway that's the workout we'll do a little warm-up [Music] start with my classic warm up and also it's another beautiful day in Adelaide we're pretty lucky with the weather this week's been quite a nice good riding and all that so it's pretty good just with this stretch only really found this out a year ago but let me see what you want to do is when you set up you don't really want to lean into it that's gonna stretch something different or more groin you really get that hip flexor stay nice and stay nice and square and it's just the pelvic tilt those if you tilt your bum underneath and that will really stop stretch that hip flexor out sweet I'll just check this is working yeah we're on couple so I've something to do two rounds just to fill out the exercises so just go two rounds five push-ups just for the warm-up so obviously in the work piece we've got hands or legs push-ups which I've explained before our simple eyes down release the hands you don't have to flap them or whether it's from these two hands push up that's one push up that's two like that one a couple of burpees now just to go through that just to go through the pattern so Burpee obviously chesty ground push-up and google chop little clap whatever just sort of getting here at the arms up there that's one rep and then a sit-up I'm going to butterfly situps did these last week it just gives you the opportunity I really rep through them quite quickly so want the legs splayed out just like a butterfly and hands over here around touch your toes 1 2 3 15 and then alright so just go through the movements again just a warm-up a couple of handle these push-ups nice making sure when you're pushing up doing a push-up you don't want your elbows out like that you really want them almost at a 45 if you come a little bit tired the body you really start to work your triceps that's cool but if your out way too far you're just going to end up hurting something so just make sure you're kind of tucked in out of 45 there Burpee again it's just down jump up then this work out the burpees is going to be the thing that you can push and go really fast so you got to understand that you can go to the floor jump up I've seen people do burpees before and takes like 10 news for me get down and get up so you can actually cycle through that clock quickly and then you sit up again he's a butterfly situps so down touch the toes touch your toes sweet leave the movement patterns and go for time Oh feel a little bit better today so see how we got all right just going to drink as far as training goes for me starting to get structured a little bit more this week so obviously I've been really taking the foot off the gas too much but as far as structure and and that it sort of started to kick in this week so which is good yeah moving well all right again five rounds for time 15 hand release push-ups 15 burpees 15 see us I suggest you put some music on something epic to keep you going I'll comp plan use you right now because this video to work I do but if it wants to play some music I probably put song oh maybe a bit of maybe some bad dreams and Devon something like that so anyway just imagine them listening to that your listen is something sweet in your house and will have a cracked egg let me just check that I'm standing in the right spot yep five rounds the time knock them off if your name and Adriana 15 handles push-ups ramaa yes push-ups No awesome [Music] [Music] [Music] [Music] yeah Oh we're on it yeah how did you go ah that sucked it's probably the most petite I've bought into a fraud I work out I'll sort of start with so I just stopped the hallway but you know we go through it for me it was a total of 11 minutes and 19 seconds which is pretty good so I'll post that time we'll see how that stands up but feel the fresh reckon pretty fit dude probably gets three in two minute rounds everybody even sub two-minute rounds just so we'll see see what you can do that council may be having to crack so it's pretty good yeah it's time to carry a bit of fatigue which is good no aliens you know it's compounding a bit through training and obviously like I said before I start now he's stuck into it but yeah it's been good so what's the time we've got any extra bonus Khoi yeah we do yeah we do bonus core time all right what I want to do is five minutes of hollow rocks and every minute you're going to be Hollow rocking for 40 seconds resting for the final 20 seconds I remember that for five minutes I'll explain what a hollow Rock is basically like that what you want to do is keep really tight and stable through your core as so really make that rotting pattern and you if you find that that's going to be too hard and he starts almost buckle a little bit in the core there and your goal of app starts to hurt a little bit then let's just go for a hollow hole you can try and hold a hold or even bump it down to say 30 seconds hollyrock 30 seconds rest so we'll start at 40 I am pretty cooked so we'll see how I go we're gonna do it for five minutes all right hollow rocks 40 seconds on 20 seconds off by fire let's go and rest who they're gonna catch up just like everything else tonight he's catching up we've got some strength and conditioning glad and Salo so I'll have to get my recovery arm back off you want to try and keep your back flat not curved oh I'm gonna see how young oh come on either buckle the down of 30 seconds on we'll see how a main thing here is you want to work your core be done on it into yourself it's starting to hurt your back because you're not holding form and pull it back 10 seconds back on again ah thirty seconds and rest for 30 yeah you gotta be smart with your training obviously I just felt like my back was just getting compromised by the end of those so there's pay back a bit have a bit more we're at scale again last round Oh Eddie it's dynasty last round no I need a body school hollow rocks thirty Seconds to go [Music] yeah all right there yeah I feel gonna be beaten today a little bit buggy that's alright see ya like I said I'll plug my score up I think I got 11 minutes 18 seconds on the workpiece there and then the hollow rocks at the end always good a little bonus at the end of it you know try a ward or strengthen conditioning just do a little extra core but just being careful not to compromise the lower back there you want to say nice and tight and really get that rock guy I started to feel that compromise so I picked it back which is smart so yeah think about that when you're training like I said before it's been an absolute pleasure over the last five or six weeks do remains a lot but it's a sanctuary there might be a few bits and pieces to come me in the future I hope everyone's doing a ride around the country in the world sticking together and yeah getting around it have a good day and a good weekend which is