Thursday, March 26, 2020

26
Mar

Thursday, March 26, 2020

A. No equipment
3 rounds for quality of:
20 Bird Dogs
Extended Arm Plate Hold, 1 min
Bunny Hop, 1 min
Rest 1 min
A.3 sets of:
bird dog x 8-10 reps each side
backpack weighted two-handed extended arm hold x 30-60 sec.
ball of foot hops/pillow tap x 60 seconds
Rest 60 seconds

A. Equipment
3 rounds for quality of:
20 Suitcase Deadlifts, pick load
Extended Arm Kb Hold, pick load, 1 min
Jump Rope, 1 min
Rest 1 min
A.3 sets of:
KB/DB suit case deadlift x 8-10 reps each side
KB/DB two-handed extended arm hold x 30-60 sec.
jump rope/ball of foot hops/pillow tap x 60 seconds
Rest 60 seconds

B. No equipment
5 rounds for time of:
10 Deadlift High-pulls
10 Handstand Push-ups
30 Reverse Lunges
B. 3-5 rounds for time of: (10 min goal time frame)
10 backpack deadlift high pulls
10 handstand pushup/mod to pushup
15 backpack reverse lunges each side (30 total)
*beginner 3 rounds
intermediate 4 rounds
advanced 5 rounds

B. Equipment
5 rounds for time of:
10 Deadlift High-pulls, pick load
20 Dumbbell Shoulder-to-Overheads, pick load
30 Alternating Reverse Goblet Lunges, pick load
B. 3-5 rounds for time of: (10 min goal time frame)
10 KB/DB deadlift high pulls
10 KB/DB shoulder-overhead each side (20 total)
15 goblet reverse lunges each side (30 total)
*beginner 3 rounds
intermediate 4 rounds
advanced 5 rounds