Monday September 24th – Partner KB Strength Day + Ladder

Monday:  9/24

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

Partner KB Strength Day = 15 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)
  • 2 KB Strict Press R:(40+/25+) W:(30+/20+) B:(20+/15+)
  • 2 KB Suitcase Stepback Lunge R:(40+/30+) W:(25+/20+) B:(20+/15+)

 

Finish with: 16 Minute Partner Run Ladder

As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.

1st Run: To Last MailBox on Right Clifford         1st Exercise: Max Plank Hold > Bear Crawl

2nd Run: 2nd White Mailbox on Left Clifford      2nd Exercise:  5x KB Rows (alternate sides)

3rd Run: 1st White Mailbox on Left Clifford        3rd Exercise: 5x KB Cleans (alternate sides)

4th Run: Back Parking Lot Loop                  4th Exercise: Max Pull Ups/TRX Pull Up > Bar Hang