Week 5 – Day 24
Warmup:
3 Sets –
6 Adduction Bias KB Rack Squats/leg 3010
10 Handstand Scap Push Ups
1 HS Walk Attempt (walk up to 20′ max)
30sec Static Banded Glute Bridge
https://youtu.be/cOEmvDgifwk
https://youtu.be/1JAV9gIxq18
https://youtu.be/GN_Ruf8tMhc
A) Back Squat
22X1; 5,5,5,5; Every 3mins
*We are moving away from 1-1/4 squats this week and will continue our puase squat build for 4 weeks
B1) Kettlebell Single Arm Front Rack Cossack Squat
21X1; 3/leg; rest 45sec x 3 (switch arms and perform another 3/leg) 12 total reps per set
https://youtu.be/AYgBothlkOA
B2) Single Arm Landmine Roll Out Push Up
30X0; 6-8/arm; rest 45sec x 3
https://youtu.be/Bhk-Tc_pYsQ
B3) Burpee Strict C2B Pull Ups
8-10 reps; rest 90sec x 3
*Attempt to perform these by jumping to a dead hang before initating your pull up.
*Scale back to burpee strict pull ups
C) Every 4mins Complete the Following
18 Wtd Hollow Rocks (hold 10-15lbs plate in hands)
14 Wall balls 30/20lbs
Row 10 Cals
14 Jump Lunges 7/leg
x 5 sets
https://youtu.be/7nhUDQKu-Ss hollow rocks
https://youtu.be/3Cm18eV-KXoJump lunges
*rest remainder of 4mins before starting the next set
*scale loads or reps back if you are having a hard time keeping up with the time demands
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