2. November 2023
Nov
02
2-3 Sets
– 1:00 Row (increase pace each set)
– 3/side Box Step ups
– 3/Side Box Step overs
– 3 Box Jumps (step down)
– 3 Box Jump overs (step down)
5 sets, increasing pace per set:
– 30/24 cal row
– 20 box jump overs
rest 1 min between sets
– 30m Dumbbell Farmers Carry
Rest 30 seconds
– 10 Side Plank Banded Rows (e/s)
Rest 30 seconds
– 10 Russian Kettlebell Swings
Rest 30 seconds
– 30m Dumbbell Farmers Carry
Rest 30 seconds
– 10 Side Plank Banded Rows (e/s)
Rest 30 seconds
– 10 Russian Kettlebell Swings
Rest 30 seconds
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q
– 30m Dumbbell Farmers Carry
Rest 30 seconds
– 10 Side Plank Banded Rows (e/s)
Rest 30 seconds
– 10 Russian Kettlebell Swings
Rest 30 seconds
Laying supine with feet elevated on box or bench
for 5 minutes, perform a 6 sec
– slow/controlled exhale, 6 sec pause
– 4 sec inhale, 4 sec pause
focus on only taking in breathe through belly
Time Cap: 22 minutes