Wednesday
Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side
Followed by…
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
A.
Gymnastics Level 1, 2, 3.
B.
For time:
40/30 Calories of Rowing
30 Burpees
20 Strict Pull-Ups
Boom Lite
Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side
Followed by…
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Rowing
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
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