Monday March 13th – Strength Development + 18 Min AMRAP

Monday:  3/13

Week 10: 

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight. 

Stability: Bird Dogs, Dead Bugs, 

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels 

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts 

Followed by: 18 Min AMRAP 

– 20x Walking Lunge Holding KBs in each hand by side (Total 10/Side) 

– 10x  Alternating Kossacks: (Total 5/Side) Blue Level: TRX Assisted Kossacks

– 10x 2KB Push Press

– 10x Single KB Raises 

– 5x Pull Ups / 8x TRX Pull Ups