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Interval Training: MB Circuits + Rock, Paper, Scissors

Tuesday, September 29

Starter:  Shoulder Prehab – Side Lying Trio (3lb. weights):

  • Flexion (RPE 6/10) 10-12 Reps 
  • Abduction (RPE 8/10) 12-15 Reps 
  • External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: MB Circuits + Rock, Paper, Scissors

  • 4x 6 Min Med Ball Circuit  (:30/exercise on a continuously running clock + :90 sec R/P/S + rest) = 24 Min. Total 

 

  • MB Toe Taps Non-Impact: Mountain Climbers
  • MB Alternating Step Back Lunge 
  • MB Press Outs (from chest, pause for 2 counts out)
  • MB Lateral Toe Taps  Non-Impact: Lateral Squats
  • MB Lateral Squats 
  • MB Tall Kneeling Halos
  • MB ½ Kneeling Chops (Left) 
  • MB ½ Kneeling Chops (Right) 
  • MB Slams
  •  :90 sec to complete:  Rock/Paper/Scissors burpees/JJ with partner**, then REST with remainder of the :90 sec

 

**Immediately following each round members partner with someone next to them and play rock/paper/scissors.  Winner chooses: 10 jumping jacks OR 5 burpees, and the loser does other exercise.  They then rest for the remainder of the :90 sec when the next round will start.

 

Details

Date:
Tuesday, September 29
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