Thursday May 4 – 10-Min Strength + Power & Strength

10-Min Strength – Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility during rest period:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels

 

Finish with strength + power circuit:

Complete each triplet 2x then complete the shakeup before moving on to the next triplet.

  • [10 Goblet Squats, 15 Squats, 20 Squat Jumps] x 2

Shakeup: 250m Row OR 2 Parking lot laps

  • [10 Downdog Pushups/Pike Pushups, 10 1-arm Push press (per arm), 20 Situp and Press] x 2

Shakeup: 250m Row OR 2 Parking lot laps

 

  • [Max Hollow Ab Hold, 15 Leg Raises, 20 Sprinter Situps (total)] x 2

Shakeup: 250m Row OR 2 Parking lot laps

 

  • [10 Jungle Gym Pullups (or max unassisted pullups), 10 Power Rows] x 2

Shakeup: 250m Row OR 2 Parking lot laps

 

  • [10 High Plank Shoulder Taps (per side), 15 Pushups, 20 Mtn Climbers per side] x 2

Shakeup: 250m Row OR 2 Parking lot laps