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Friday 09.25.2020

POSTED ON September 24, 2020

Friday | 09.25.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
7 KB russian swings ( eye level)
7 Glute Bridges (1 sec pause)
7 scap pull-ups
7 plank shoulder taps (each side)
 
**Workout Prep**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
– into –
 
2 sets
5 KB Swings (eye level)
5 KB Swings (full swing)
5 Pull Ups
 
Workout: Min 15-50
 
* Target time:18:00 – 22:00
* Time cap: 25:00
 
Run 1,200 meters
63 kettlebell swing (1.5/1)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
* The Scaling aim is for athletes to move through each set without skill and weight being the limiting factor.
* Scaling option
Run 800 meters
42 kettlebell swing (36/25)
36 Ring Rows
Run 600 meters
36 kettlebell swings
24 Ring Row
Run 400 meters
21 kettlebell swings
12 Ring Row
 
Accessory: Min 50-60
 
3 sets
20 Bird Dog
20 V-Ups
 
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