Friday, October 25
Without music, life would be a mistake.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Burgener warm-up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
Z Press 12-12-12
Rest as needed between sets.
Athlete Instructions
3 sets 8-12 repetitions, you can use a barbell, two dumbbells or two kettlebells.
Movement Demos
2 Hang Squat Snatches, pick load
Every 3 mins for 30 mins.
Movement Demos
WOD
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Stretch, Leg
Hold 1-2 minutes per side.