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2 x 15 Min Stations

Friday, July 10

2 x 15 Min Stations:

 

Station 1: Partner Supersets

 

  • 3 Rounds Each: Finish All 3 RNDS before moving to the next Superset.
  • Partner “I Go You Go” Partner 1 Does both Movements back to back before Partner 2 Goes.
  • Rest As Needed

 

 

 

  • Superset 1:

 

    • 8x (ES) Split Squat Progression (BW–Weighted) 
    • 10x Glute Bridges 

 

 

  • Superset 2:

 

    • 8x (ES) KB Bent Row 
    • 10x Prone Press

 

Station 2: 15 Min Adding EMOM:

1st Min:  10x Squat Progression (BW–Weighted) 

2nd Min: 10x Push Ups (Hands Elevated or 5x Negatives -> Yoga Block -> Tennis Ball -> Feet Elevated/Weighted/Tempo)

3rd Min:  10x Straight Leg Deadlift or Swings 

Blue Level 8 Reps = 40 Each

White Level 10 Reps = 50 Each

Red Level:
For Squats, Push Ups, and KB Swing, add 2 Reps each time: 10,12,14,16,18, = 70 Each
For Straight Leg Deadlift, Red Level 10 Reps = 50 Each

Details

Date:
Friday, July 10
View Calendar:
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Kirkwood = Red | O4W = Teal | All other events = Blue

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