Newbie Day 1

VETS:

Mobility Series: 5 Minutes

• Active Ankle FRC 1 Min (ES)

• 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.

Couplet:

• 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

TRI Set:

• 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