Monday November 11th – 30 Minute AMRAP

FitWit Nation Kirkwood
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Monday:  11/5

Newbie Day 1: 

 

VETS:

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

30 Minute AMRAP:

  • 8x (Each Side) Kneeling Single Arm Press R:(45+/35+) W:(35+/25+) B:(20+/15+)
  • 10x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)
  • 12x Band Tricep Press Down
  • 15x Band Pull Aparts

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY