Sunday, March 10, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. Skill and drill

1a. KB Russian step ups x 8/side x 3

1b. Single arm Preacher curl (off leg) x 8/side x 3

1c. Side lying DB ext. rot. x 10/side x 3

B. Workout

Teams of 3:

1 mile run on Air Runner (switch whenever you want) *one person holds double KB's in front track, one person rest

50 wall walks (one person holds KB's in farmers position) one person rest

2K row (one person holds plank, one person rest)

50 T2B (one person hangs from the bar one person rest)

**the rotation will always go, rest->hold->work

Kevin Glass154