Monday October 2nd – Strength EMOM + AMRAP

Kirkwood
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Monday:  10/2

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Lower Body – 3 on each side Hip C.A.R.S

 

New Strength: Next 12 Weeks 12 Minute EMOM  – WEEK 3

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By: 18 Min AMRAP

  • Between Each RND Run 200m (1st White Mail box on Clifford)

8x 2KB Deadlift R:(105+/70+),W:(60+/50+),B:(40+/30+)

10x 2KB Racked Stepback Lunge (Total 5/Side) R:(50+/40+) W:(40+/30+),B:(25+/15+)

12x 1-KB Renegade Row (40+/30+) (Total 6/Side)  R:  Single Arm TRX KB Renegade Row (25+/20+)  B:KB Bent Row (40+/30+)