Monday May 22 – Row + Walk the Plank & KB Carries

10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

 

Mobility between sets:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Sretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels

 

Then:

Partner Row + Walk the Plank (11-min)  

While one partner rows 250m on the erg, other partner walks the plank:

– 10 plank leg lifts (per leg)

– 10 plank to push-up

– 10 plank shoulder taps (per side)

– 10 side plank hip dips (per side)

Repeat

 

KB Carry Circuit (11-min)

– 2KB Heavy Farmer Carry: out & back (width of gym)

* 1 Burpee + 1 Squat

– 2KB Heavy Farmer Carry

* 2 Burpees + 2 Squats

– 2KB Heavy Farmer Carry

* 3 Burpees + 3 Squats

Add 1 burpee and 1 squat every round until time is called

R (70+/50+) W (60/40) B (40/25)