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