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Arkansas

9/17/2016

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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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    Programmer

    Chris Giesking
    ​Chris@mi5fitness.com

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


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M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
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Sun:   7:30 am - 1:00 pm


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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members