Thursday 10.07.21

Mark
Wednesday, October 6, 2021 - 23:55

Thursday 10.07.21


 


 

GET WARM


 

CORE BUY IN

0:30 Row

0:30 Plank

0:30 Plank to Push Up


 

0:30 Row

0:30 Side Plank (L)

0:30 Side Plank ( R )


 

0:30 Row

0:30 Hollow Body Hold

0:30 Hollow Body Rocks


 

0:30 Row

0:30 Seated L Sit Hold

0:30 Seated L Sit Lifts


 

MOBILITY

0:30 Pigeon Pose on Box (L/R)

0:30 Calf Stretch on Box (L/R)


 

SKILL


 

BOX JUMPS & FARMER’S CARRY

10 Box Step Ups

10 Single Dumbbell Deadlifts (each side)


 

10 Jumping Jacks

10 Double Dumbbell Deadlifts


 

5 Box Jump Up Step Down

0:15 Farmer’s Carry Hold


 

PRACTICE ROUND

Partner 1: Row

Partner 2: 5 Box Jumps and 50ft Farmer’s Carry


 

Partner 2: Row

Partner 1: 5 Box Jumps and 50ft Farmer’s Carry


 

WORKOUT – “ Team Player ”


 

[Teams Of 2]

AMRAP 20:

Max Meter Row


 

Switch After Completing:

20 Box Jumps (24"/20")

200ft Farmers Carry (50's/35's)


 

[Kilos = 22.5/15]


 

*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)


 

COOL-DOWN


 

1:00 Elevated Spiderman on Box (L/R)

1:00 Couch Stretch (L/R)