Warm Up
Dynamic Flexibility Activation & Power 3 Rounds for Quality of: 20x (Band) High & Low Rows (with 3 second hold) 4x Lunge Matrix (R&L) (Forward - Reverse - Lateral) Workout - Missouri Part 1 - 10 minute AMRAP of: A1 - 5/5 Alternating DB Shoulder Press A2- 5/5 Alternating DB Box Step Ups A3 - 5/5 Renegade Rows A4 - 5 Burpees Part 2 - 20 minute AMRAP of: B1- 20x KB Swings B2- 15x Push Ups B3- 10x KB Goblet Squats B4- 5/5 KB Half Get-Ups Workout Notes: - Scale to any fitness level & pick KB to have all unbroken sets - Rest between rounds 3-5 minutes - "Kill the Bear" Option Part 3 - C1 - 6x Shuttle Sprints (10m Out - 10m Back x 2) Rest 30 seconds between Sprints
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ProgrammerChris Giesking Archives
December 2016
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