Monday: 12/10
Mobility Series: 5 Minutes
- 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
- 5x Prone Shoulder Lift Offs
12 Minute Tempo Strength: 4/2/4/0 – 4 Seconds Eccentric Down/ 2 Second Pause / 4 Seconds Concentric Up / 0 Seconds Pause
Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps
1 Minute Rest BTWN Squat & Push Up
Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)
Push Ups: B: TRX Chest Press
Followed By
12 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
Kettlebell Extended Arm Hold
Hollow Hold