Mi-Strength

Warm-Up
wrist and forearm plank moves

​Mobility-use the ledge or box and LAX ball your triceps


AFTER front rack position testing:)


Activation-40/20 A1) two finger front rack bb hold:) A2) Wheel ab roll outs-great to brace core and lengthen triceps


Strength 1- heavier than last week:)
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up

*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights





Strength 2-Weighted Walking lunges 4 sets 5/6 each leg


Strength 3-3 sets
HEAVY FARMER CARRY 100 m
Hanging knees to chest (weighted or slower or have them reach to their necks instead of bottom of the chest) to make it more challenging 8 reps


Fun group game at end:)