Mobilize, then:
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg;
B.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
For time:
50/35 Calories of Assault Bike
30 Single Arm Dumbbell Hang Clean & Jerk (15 reps per side)
50/35 lbs
D.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds
Athlete Notes:
Feel free to bring the intensity today! You’ll be hitting a short and sweet piece on the bike. Tackle the assault bike calories at an 80-85% pace and then stay unbroken on the dumbbell hang clean & jerk. You can alternate arms as you see fit but make sure each arm totals 15 reps each. These can be power so just be efficient with your movement by utilizing your leg drive to jump the weight to your shoulder and then use your legs to drive the weight overhead. You’ll finish the day out with some midline accessory work but note the deadbugs are completed with a medball. If you can’t maintain a neutral back in the dead bug then ditch the medball.