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Tempo Unilateral Strength + AMRAP

Tuesday, March 19

10 Minute Mobility:

  • Lower Body Flow

  • 90/90 Flow

  • Hip Cars (Need Tennis Ball & Yoga Blocks) 5x Each Side

 

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row

 

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)

Followed By:

14 Minute Carry & Hold Series: AMRAP

Partner # 1: Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)

Wall Sit

Med Ball Extended Arm Hold

Hollow Hold

Details

Date:
Tuesday, March 19
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