Thursday: 10/5
5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement
Upper Body – 3 on each side Arm Bars (Partner No Bell, Partner Bell, Bell)
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 3
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Floor Press
Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:
R:(40+/30+) W:(30+/25+),B:(25+/20+)
3 x 5 Min KB Complex: This should be cardio!!
:30 Right Arm Swings
:30 Left Arm Swings
:10-:15 Sec Shake Out
:30 Right Arm Cleans
:30 Left Arm Cleans
:10-:15 Sec Shake Out
:30 Thruster Right Arm
:30 Thruster Left Arm
:10-:15 Sec Shake Out
:30 Hollow Hold
:30 Superman
1-2 Minutes Off
– Repeat –