Warmup
- 4 Sets NFT
- 10 Single Leg Hip Lift 20X0 R
- 10 Single Leg Hip Lift 20X0 L
- rest 15sec
- 15m Extended Crab Walk
- rest 15sec
- 20-25sec L-Sit Wipers
- rest 15sec
- 10m Lunge/RDL Walk
- rest 60sec
- L-Sit Flutter Kicks https://youtu.be/zDRj6Sw6tw8
- Single Leg Hip Lift https://youtu.be/4D-15QCqbwY
- Extended Crab Walk https://youtu.be/_ZBcxwkU0Hw
- L-Sit Wipers https://youtu.be/wsyKAe2kh7w
- Lunge/RDL Walk https://youtu.be/iXn_5yM8reY
A) Frog Stance Deadlift
21X1; 3,2,1,3,2; rest 2-3mins *wave load
Demo video https://youtu.be/sdZ3el-mEwE
B1) Narrow Grip Bench Press
20X1; 5,4,3; rest 15sec
Demo video https://youtu.be/9i4APBWU6PY
B2) Archer Ring Push Ups
30X0; 6/arm; rest 15sec x 3
Demo video https://youtu.be/Go96FtKDQIA
B3) Banded Pendlay Row
20X1; 8-10reps; rest 2mins x 3 sets
Demo video https://youtu.be/4YBNQa4pvxI
C1) Single leg Cross Body DB RDL
30X0; 6/leg; rest 60sec x 2
Demo video https://youtu.be/kZR68f5AYLM
C2) Kettlebell Clean + Pressing Windmill
6/arm; slow and controlled throughout range of motion; rest 60sec x 2
Demo video https://youtu.be/4RvF7sCtxq0
D) 6mins @ 75% Effort
- 4 Kettlebell Man Makers 53/35
- 20m KB Rack Carry 53/35
- 4 Kettlebell Bear Complex 53/35
- 20m KB Farmers Carry 53/35
- rest 3mins
- 6mins @ 75% Effort
- 40 Weighted Rope Double Unders
- 2 Rope Climbs
- 30m Quadruped Crawl
- 2 Wall Walks
*75% Effort – We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent. - Man Maker https://youtu.be/H7iF5rNSoC4
- Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
- Kettlebell Bear Complex https://youtu.be/2W7ImP4NRvg
- Farmers Walk https://youtu.be/kaQWccrfY40
- Double Unders https://youtu.be/3SN4_WAVwL8
- Rope Climb https://youtu.be/gQoekljRC7M
- Quadruped Crawl https://youtu.be/OA23BcPrFxM
- Wall Walks https://youtu.be/JsGNOjxsu9A
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