Warm Up
Dynamic Flexibility Activation 8 minutes of: A1 - Flexibility Focused Air Squats - 10 (go slow on the downs) A2 - Lite DB Shoulder Movements (I's, Y's, T's) x 10 each A3 - Core Exercise - Dead Bugs - 10/10 Workout - Arkansas Part 1 - 8 Rounds of: A1 - Back Squats 12 reps x2 sets, 10x2, 8x2, 6x2 A2 - Farmer Carry Series x8 sets (1x down & back of: KB Farmer Carry) (1x down & back of: KB Single Arm Overhead Carry both R&L) Part 2 - 8 minute AMRAP of: A1- 50 Jump Rope A2- 10 Push Ups A3- 5 Box Jumps Workout Notes: Rest as needed & stay flexible with mobility drills between sets on part 1 "Kill the Bear" Option add part 3 Part 3 - 8 Rounds of: 20 seconds Work - 10 seconds Rest A1 - KB Swings A2 - Burpees
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December 2016
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