16. November 2022
Nov
16
1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 30 sec Burpees
– 5 Russian-Swings (focus on hip extension)
– 5 Hand Release Push-Ups
AMRAP 15
– 12 Burpees
– 5-10-15-20-25. . .
– American-Swings (16/24)
– Push-Ups
Target number of rds: 5 rds (rd of 25 American-Swings)
Minimum rd before scaling: 4 (rd of 20 American-Swings)
*Build to a moderate weight; stay the same or build across rds
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
1 rd
– 1 min. Couch-Stretch e/s
– 1 min. Bicep-Wall-Stretch
– 1 min. Seal-Pose
This is for quality, not for load! Lightfoot touch on the way down.