*in 10 minutes or less*
Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge
Bergener (full if time allows)
*if you finish early: start skill, buy in or work on a weakness!
BUY IN
Tempo push ups 3 x 8
3 count down, hold for 2 at bottom, explode up, hold 2 count with elbows locked out at top.
KEEP YOUR CORE TIGHT!
Scale on a box, if needed.
SKILL
Kettle Bell Swings - American
WOD
18 minute AMRAP
10 Goblet Squats 53/35
15 Wall Balls 20/14
20 American KBS 53/35
CASH OUT
Barbell roll outs - 3 x 10
Use loaded barbell (weight doesn't matter)
Roll out from knees. Keep core braced and arms extended the whole time.
Scale on a box, if needed.
SKILL
Kettle Bell Swings - American
WOD
18 minute AMRAP
10 Goblet Squats 53/35
15 Wall Balls 20/14
20 American KBS 53/35
CASH OUT
Barbell roll outs - 3 x 10
Use loaded barbell (weight doesn't matter)
Roll out from knees. Keep core braced and arms extended the whole time.
MOBILITY
Shoulders
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