April 24 – 10-Min Strength + 5 Exercise Circuit

10-Min Strength – Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility during rest period:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels

 

5 Person Circuit – 5 x 3 min rounds

4 Members of the group rotate through 4 exercises on a :30/:15 clock

1 member rows continuously for full 3 min.

Teammates switch starting positions during the 1-min rest so new teammate is on rower every round

  • Rower: Full 3 Min [Distance goal = R: (750m+) W: (675+), B: (600+)]
  • KB Headcutters R: (40+/30+) W: (35+25+), B: (30+/20+)

  • Hollow Hold

  • Squat Burpee

  • MB Situp + Press R: (20/15) W: (15/12) B: (12/10)