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