Thursday October 5th – Strength EMOM + KB Complex Circuit

Thursday:  10/5

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Upper Body – 3 on each side Arm Bars (Partner No Bell, Partner Bell, Bell)

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 3

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Floor Press

 

Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

R:(40+/30+) W:(30+/25+),B:(25+/20+)

3 x 5 Min KB Complex: This should be cardio!!

:30 Right Arm Swings

:30 Left Arm Swings

:10-:15 Sec Shake Out

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1-2 Minutes Off

– Repeat –