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Kirkwood
Interval Training: 4 Rounds of :40/:20
Saturday, November 9
Mobility Series: 5 Minutes
- Lumbar Blocked Segmental Cat-Camel 5 reps each direction
Shoulder Prehab: 6 Minutes to Complete
- Supine Eccentric Shoulder Flexion with Dowel
○ 8-10 reps with a 5 second lower
○ Use Black Sled Handles. Folks can progress accordingly to PVC w/ 5-10lb. plates.
- Sidelying Trio
○ Weight: Mini 3 lbs Dumbbells
○ Flexion (RPE 6/10) 10-12 Reps
○ Abduction (RPE 8/10) 12-15 Reps
○ External Rotation (RPE 10/10) 15-20+ Reps
Interval Training: 4 Rounds of :40/:20 Work/Rest
- 1 min Rest Between Rounds
- Plank
- Mtn Climbers The Hard Way
- KB Hinge High Pulls R:(53+/40+), W:(45+/35+), B:(25+/20+)
- Hollow Hold R: Hollow Crunch
- Med Ball Press Outs with Slam Ball