Tuesday: 1/8
10 Minute Warm Up:
10 Minute Mobility: Lower Body Flow
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total
1 Minute Rest BTWN Split Squat & KB Row
TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)
TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)
Station 2:
Followed By
“The Extended MoFo” – 10 Min Adding EMOM
- 1st Min: 10 KB Swings
- 2nd Min: 10 Push Ups
- Red Level Folks will add 2 Reps each time: 10,12,14,16,18, = 70 Each
- White Level 10 Reps = 50 Each
- Blue (Newbies) Level 8 Reps = 40 Each
- R:(60+/53+) W:(45+/40+) B:(35+/30+)
If time Permits:
8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each
- Up on Balls of Feet (To help Prevent Hamstring Cramps)
- Hands Kept at rib cage height by side (To help lighten the load on the upper half)