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Monday, September 9
Newbie Day 1
Mobility Series: 5 Minutes
- Balance Reach/Hinge Drill with Yoga Block 5x (ES) in multiple directions
Rounds for Time: 30 Minute Time Cap
W: 4 RNDS R: 5 RNDS B: 3 RNDS
Complete Exercises in grouping before moving to the next grouping.
- Hip Dominant: 8x 2KB Suitcase Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)
- Vertical Pull: 8x Pull Up or Chin Up R: Non-Assisted/Weighted W:Band B: Band or TRX Pull Up
- Knee Dominant: 8x 2KB Squats (Assessment Weight)
- Horizontal Pull: 8x (Each Side) KB Bent Row R:(53+/45+) W:(40+/35+) B:(25+/20+)
- Anti-Rotation Core: 8x (ES) Plank Reaches – Elbow Plank Reaching with one arm at a time to cone 12 inches away.
Early Finisher: Mini Band Hip Board AMRAP
- Down & Back Monster Walks: Bent Leg, Straight Leg