Monday, November 6
Newbie Day 1:
Teach bracing and record plank. 2 Min Max
Teach Hollow Hold and check progression level.
Teach Pushup, Squat, JG Row.
Baseline Assessment: Modify for Rain or Cold
3x Parking Lot Laps (If Cold/Raining 500m Row )
2x: 10x Pushups, 10x JG Rows, 20x Squats
3x Parking Lot Laps (If Cold/Raining 500m Row)
Partner Strength – 5 min/exercise on :30/:30 clock, alternating with partner every :30
Partner up with someone with whom you can share bells.
– 2KB Heavy Walking Lunges (holding bells suitcase style)
– 2KB See-Saw Press
– Suitcase or Sumo Deadlifts
16-min cont. Clock of 4 exercises x 4 RNDS of :45/:15
Jungle Gym Single Arm Rows (switch arms ½) or Pullups (unassisted only)
KB 1-Arm Dead or Swing Cleans (switch every RND) OR Goblet Cleans
Alternating Leg Raises (with MB or Plate extended over chest)