Friday 10.08.21

Mark
Thursday, October 7, 2021 - 23:55

Friday 10.07.21


 

GET WARM


 

0:30 Inchworm

0:30 Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Knuckle Drags

0:30 Alternating Quad Stretch


 

MOBILITY

1:00 Standing Straddle Stretch

1:00 Calf Stretch (L/R)


 

Team of 2 AMRAP5:

Partner 1:

10 Kettlebell Deadlifts (Lighter than workout weight)

5 Slow Burpees

100 Meter Jog

Partner 2:

Stretch (Calf Stretch, Quad Stretch, Hamstring Stretch, Pigeon Pose)


 

SKILL


 

LIGHT KETTLEBELL

10 Sumo Deadlift High Pulls

10 Mini Swings

10 Russian Swings

10 Kettlebell Swings

10 Kettlebell Swings trying the “pull + punch”


 

WORKOUT WEIGHT KETTLEBELL

10 Sumo Deadlift High Pulls

10 Mini Swings

10 Russian Swings

10 Kettlebell Swing


 


 

WORKOUT – “ Freddy Goes Surfing ”


 

21-15-9:

Kettlebell Swings (70/53)

Burpees


 

Directly Into...


 

3 Rounds For Time:

400 Meter Run

21 Burpees


 

*Score = Time it takes to complete the workout


 

COOL-DOWN


 

MOBILITY

1:00 Hurdler Stretch

1:00 Half Kneeling Adductor Stretch (L/R)