Friday- November 10th

November 10, 2017

Weekly Warm-Up: 10 min. Cap

 

 

A. Four Sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

 

 

B. 10 Min. AMRAP
10 Push Presses (RX 95/65 - RXM 75/55)

10 Alternating Overhead Reverse Lunges (95/65 - RXM 75/55)

10 Burpees Over the Barbell

 

(substitute OH Lunges with Farmer Carry KB Lunges if needed)

 

C. Cool-Down:

2-3 Rounds NFT: 

*Side Shuffle

*Butt Kickers

*Lunge w/elbow drop

Stretch/Roll out for 60 seconds each 

*Deltoids

*Quads

*Hips

 

D. Optional Accessory Work (to be performed before A or after C)

Every 90 seconds for 3 sets of each:
Station 1 - Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 - Bottom’s Up Kettlebell Carry x 25 yards each arm

Station 3 - Plank to Elbows x 20

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

August 7, 2020

August 6, 2020

August 5, 2020

August 4, 2020

August 3, 2020

August 1, 2020

July 31, 2020

July 30, 2020

July 28, 2020

Please reload

Archive
Please reload