Monday, October 8th, 2018


Published October 7, 2018


3min DU practice

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Crossover Symmetry

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Coach leads group through:

10 x-band side steps L/R

10 goblet squats

10 SA RKBS 

10 push ups with scap retractions

 

then:

 

A1. Front Squat @ 3 sec. lower , 2 sec. pause, speed up for 4 reps x 3 sets; same weight as last week
A2. Single arm KB row @ 3020 x 6-8/side x 3 sets (video)
A3. Turkish Get up to side plank x 3/side x 3 sets
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In front of a clock for 19:00
Minute 0-7:00
5 thrusters, 95/65
200m run

 

Minute 10:00-15:00
5 pull ups
100m run

 

Minute 17:00 -19:00
20 russain twist
5 burpees


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