Thursday May 18 – Drop it Like it’s Hot

Drop it Like it’s Hot (20-min)

Partner up, I go you go. Partner 1 does a set, then Partner 2 does a set,  Repeat.  Perform 3 sets for all exercises (except for KB Front Squat or 2KB press – pick one and do 5 sets of max reps with partner)

– 2 KB Suitcase or 2KB Sumo Deadlift: 3 sets of weight that can be done for 5-8 reps, after the reps are complete, drop one KB and immediately Sumo Deadlift a single bell until form breaks down (max of 15 reps)

– 2 KB Front Squat: 2 KB Front squat to crate for 5-8 reps, drop 1 KB and immediately goblet squat until form breaks down (max of 15 reps) OR 2 KB Front squat to crate for 5 sets of MAX reps

– Strict 2KB Shoulder Press: 2KB Shoulder press for 5-8 reps, drop KBs and immediately perform band shoulder presses until form breaks down (max of 15 reps)

OR 2KB Shoulder Press for 5 sets of MAX reps

 

To finish: 10-Min (Mostly) Bodyweight

5 Chin Ups OR 5 Alternating band bicep curls (5/per arm)

10 Pushups

15 KB Swings

20 Squats (to a crate)

 

RED – 5 RNDS

WHITE – 4 RNDS

BLUE – 3 RNDS