Tuesday, November 27, 2018

5 minutes of Joint Prep

A1. Low gait -coaches’ choice x 1 length x 3 sets

A2. Trap 3 raises against the wall from a standing position x 10 reps plus 10 sec hold x 3 sets

B. Handbalancing/walking practice

C. AMRAP in 3 minutes:

Goblet squats x 10 (pick a weight that you can do quickly)

push ups x 5/10

Rest 3 minutes

C. AMRAP in 3 minutes:

1 arm db OH squat x 5/arm

burpees x 10

Rest 3 minutes

D. AMRAP in 3 minutes:

QM gallop the course

shoulder taps x 20

rest 3 minutes

Alternatives:continue with OHS - every 2 minutes x 6-8 reps

C. Every 4 minutes x 4 sets

Strict pulling (minimum of 6-8 reps ) or if doing ring rows 8-10 reps. All at 31x1

QM gallop around the course (change direction each time)

Burpees x 6-12