11.12.21 Friday

Mark
Friday, November 12, 2021 - 00:55

11.12.21 Friday


 

GET WARM


 

1:00 Row Light Intensity

Coach: “Untuck Hips” maintain lumbar curve


 

0:45 Row Moderate Intensity

Coach: Hinge from the hips Drive through legs


 

0:30 Row Workout Intensity

Coach: Low Stroke/Min (25-28) Power Pull


 

MOBILITY

0:30 Standing Straddle Stretch


 

PART 1:

On the 1:30 for 5 Rounds

Max Unbroken Double Dumbbell Strict Press (50/35)


 

*Score = Total Reps


 

SKILL


 

5 Frog Hop into Double Dumbbell Deadlifts


 

5 Frog Hop to Double Dumbbell Deadlift into Double Dumbbell Swing


 

3 Double Dumbbell Hang Clean & Press


 

2 Double Dumbbell Hang Snatch


 

1 Double Dumbbell Devil’s Press


 

DUMBBELL-FACING BURPEES


 

WORKOUT – “Dance with the Devil”


 

PART 2:

15-12-9-6:

Devil's Press (50's/35's)

Calorie Row

*Women Row Same Calories


 

Directly Into...


 

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

*Women Row Same Calories


 

COOLDOWN / MOBILITY

1:00 Forward Fold