Thursday December 7 – 10-Min Partner Strength & Mobility + The Drop & Pull

Thursday: 12/7

Partner Strength + Mobility

While one partner completes the KB exercise, the other completes the mobility exercise. Switch and repeat for 5-min. When 5 min is up, repeat with next strength + mobility pairing.

  • 5-min with a partner: 6 (per leg) x 2KB Suitcase Lunges (Walking or Stationary Step Back) + 90/90 Stretch

  • 5 min with a partner: 6 2KB Shoulder Press + PVC Pass Throughs

 

Finish with the following (non-assessed) [20-min time cap]

The Drop + Pull

R – 5 RNDS W – 4 RNDS B – 3 RNDS

2 Parking lot laps (or 350 m row for non-runners) (cold weather sub = 50 double unders OR 150 singles)

20 Wall Ball (R 20/15, W 15/12, B 12/10)

15 Sumo Deadlift High Pulls R (55+/40+) W (45+/30+) B (30+/20+)