Monday May 8 – 15-Min Strength + 15-Min EMOM

Old 4th Ward
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15-Min Strength: 1-arm KB Front Squats (5 sets of 5-7 reps per side) OR 2KB See-Saw Press (5 sets of max reps), starting new set every 2 min.

Mobility during rest period:

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

  • Press – 10 PVC pass throughs or 10 Wall Angels

Loaded Carry Drill  – do NOT put the bell down until you complete 2 laps around perimeter of the gym. The carry should be performed as follows:

  • 1-KB OH carry

  • When fatigue sets in, pull the bell down into the rack position and continue walk

  • When fatigue sets in, pull the KB down again and finish out the remainder of the 2 laps in the suitcase/farmer carry position

  • Switch arms and repeat 2 laps on other arm

  • Continue for 6-min until time is called

 

Finish w/15 MIN EMOM:

1st Min:  10 Push-Up to Plank [R: All Toe, W: 8 reps, B: 8 reps – Knees]

2nd Min: 15 MB Situps (straight legs or bent knees and ball taps behind head and between feet/legs)  [R: 20/15, W: 15/12, B: 10 reps – 12/10]

3rd Min:  20 KB Swings [R – (60+/45+) W – 16 (45+/ 35+) B – 12 reps @ (40+/30+)]

Repeat for 5 total RNDS