Warm Up : (10 Minutes)
2 Rounds with a light KB
5 KB Push Press each arm
5 Single Arm Russian Swing each arm
5 KB Windmills each arm
5 Goblet Reverse Lunge each leg
5 Burpees
Mobility : (5 Minutes)
Lacrosse Ball, 30s on the following:
– Pecs
– Scapular
– Triceps
Strength : (20 Minutes)
1) Shoulder Press: 1RM.
– Take 8-10 sets
– Beginner: 5 x 5, adding weight if form permits
*If you finish early or can be done after class :
2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.
Metcon : (20 Minutes)
12 Minute AMRAP
10 KBS (53, 35)
10 Wallballs (20, 14)
Accessory : (5 Minutes)
– 100 Banded Pushdowns with Heavy
Band
– Lacrosse Ball in pec x 60s each.
*Video shows banded pull-aparts and pushdowns. Today we’re only doing pushdowns