13. November 2024
Nov.
13
1 SET (MOBILITY)
:45 Banded Lat Stretch (R)
:45 Banded Lat Stretch (L)
:45 Banded Lateral Hip Stretch (R)
:45 Banded Lateral Banded Hip Stretch (L)
Into…
AMRAP x 5 MINUTES
:30 Row
8 Banded Pull Aparts
4/4 Banded Sword Draws
8 Banded Good Morning
8 Banded Bent Over Row
15-12-10-10
MIN 1&2 – 500/400m Row
MIN 3 – :45 Max Russian KB Swing (70/53)
MIN 4 – :45 Static Hold Choice*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
HS Hold
Deadhang
(Score is Total Russian KBS)
KG KB: (32/24)
MIN 1&2 – 400/350m Row
MIN 3 – :45 Max Russian KB Swing (53/35)
MIN 4 – :45 Static Hold Choice*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
HS Hold
Deadhang
(Score is Total Russian KBS)
KG KB: (24/16)
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
*Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs.
(Score is Weight)