A) 5 x 5 Tuck Jump with soft landing; rest as needed
B) 10:00 AMRAP
10 Cossack Squat (total)
20 Russian Twist (total)
'Good Effort' Handstand Hold
Make a note of your achievements in 'Open Gym'
Box Squat: 6 x 4 @60% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move perfectly with.
– Goal: 6 work sets that look pristine and where weights are moving fast. Make sure NOT to sit back TOO far on the box.
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
- Goal: Hard efforts
- UB for ALL movements.
X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.