*Load Week – Volume, pace, and intensity will increase this week.
Odd: 35s Bent Knee Rock
Even: 35s Ring Support Hold
10min Alt EMOM:
Odd: 8 Pause Pistols (alt – 2 sec pause in the bottom)
Even: 3 Skin The Cats
*Slow and controlled. Ball up and practice positions similar to the video.
Goal is to build foundational strength, connective tissue strength, improve range of motion, and to stimulate your muscles in a different way. All this will help build a stronger and more injury proof shoulder, chest, back, and core.
A. Complete 1 round every 90 Secs for 3 sets of:
12 SA KB Press/Side
12 Ring Row
B. 10 Min AMRAP:
10 Hops to Plate (45/25)
10 Lateral Hops over Plate
10 Plate Russian Twists
100m Plate Carry
C. Cash Out: Accumulate 2 Mins in a Weighed Wall Sit