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The KB Mountain + Shoulder Prehab

November 24, 2021

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

 

The Pre-Thanksgiving Hike:  KB Mountain (30 Min. Time Cap)

 

Run: Oakhurst Market Loop  Non-Impact: 2 min. Bike (350+/250+)

50 KB Goblet Walking Lunges (total) – option for BW and/or stepback lunges

40 KB Rows (total)

30 KB Swings (or 15x Straight Leg Deadlift)

20 Floor Press (each side)

10 Plank Drags (each side) (Outside: Plank Reaches)

20 Floor Press (each side)

30 KB Swings (or 15x Straight Leg Deadlift)

40 KB Rows (total)

50 KB Walking Lunges (total)

Run: OM Loop  Non-Impact: 2 min. Bike (350+/250+)

EARLY FINISHERS:

AMRAP:

  • 20x (E.S.) Glute Med Leg Lifts

  • 10x (E.S.) Deadbugs

Details

Date:
November 24, 2021
View Calendar:

Kirkwood = Red | O4W = Teal | All other events = Blue

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