Tuesday: 7/17
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Laying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
16 Min Circuit 4 Person Circuit: :45/:15 x 4 = 16 Minutes of GO
- Best way to organize is giving them a number 1-4 for the Stations
- STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
- STATION 2: Med Ball Toe Taps RND 1&3 / Lateral Med Ball Toe Taps RND 2&4
- STATION 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
- STATION 4: TRX Hamstring Curls
- Rotate through the four moves for 16 Mins
2 Minutes: Recovery Set Up Carry Station
12 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Wall Sit
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.