Thursday- April 4th

April 4, 2019

  Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *4 way Hip Swings x 10 each way

         *Samson Lunges x 20

       

 

A. Three sets of:

Heavy Turkish Get Ups x 3 each arm

Rest 30 seconds

Russian Twist x 30 (15 each side)

Rest 60 seconds

 

 

B. “Double Trouble”

Teams of 2

AMRAP 20:00

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

 

*Divide reps between the partners

*One partner works at a time

*Score is total reps

 

 

 

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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