23 Apr 14
Partner Row: 10, 20, 30, 40, 50, 50, 40, 30, 20, 10 strokes for max distance.
5 rounds, not for time:
- Loaded Box Step Up X 20 each leg @ 35#/20# (pair of KB’s or DB’s)
- Kettlebell 1 Arm Sit Up X 5 each side @ 53#/35#
- Sandbag Half Moon X 5 each direction @ 60#/40#. This is an oldie but a goodie that we haven’t done for a long time. Please feel free to scale the weight, perhaps even using a med ball for some of our newer athletes or those who lack the basic strength/mobility to do the exercise correctly. Click for a demo.
- Rope Climb
- Rest X 1:00
Mobility: Barbell Quad/IT Band smash X 3:00 each side. Be sure to roll your leg to each side to access the medial and lateral aspects of the frontal thigh. Good times…