img_5863Warm-up

Group Dynamic warm-up followed by some balance work and upper body mobilizations

Strength Focus – 5 sets of:

Waiter Walks – one length of gym with right arm, one length of gym with left arm
Alternate with
Single Leg Step-ups – 10 reps each leg

Conditioning Workout

Complete the following work.  Remember to rest as needed throughout the workout.  Keep your Rate of Perceived Exertion between 5 and 8.  Do not exceed 8!

20 Kettlebell Swings
15 Reverse Lunges (alternate legs)
10 Pull-ups or Ring Rows

15 Kettlebell Swings
10 Reverse Lunges (alternate legs)
5 Pull-ups or Ring Rows

10 Kettlebell Swings
5 Reverse Lunges (alternate legs)
1 Pull-ups or Ring Rows

 

 

 

 

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