Thursday October 18th – Tempo Strength + Tabata KB Flow

FitWit Nation Kirkwood
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Thursday:  10/18

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

12 Minute Tempo Strength: 4/2/4/0 – 4 Seconds Eccentric Down/ 2 Second Pause / 4 Seconds Concentric Up / 0 Seconds Pause

 

Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up  

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press  

 

Followed By 12 Minute Tabata KB ISO Flow: Goal is to use one bell and only put it down when switching arms/sides

12 Minute :20/:10 Clock = 4 RNDS Each Side

R:(53+/40+) W:(40+/30+) B:(25+/20+)

1 KB Suitcase Hold

1 KB Racked March R: Foot on Elevated Bench

1 KB Overhead Hold

– Switch Sides-

– Repeat –

8 Minute Partner Nordic Hamstring Curls: 5×5 Reps Each Partner – “I Go,You Go”

  • 8 Minutes to get through All 5 sets Each