Warm up
Lumbar activation warm up
3x 10
Banded lateral walk
RDL
Good mornings
Single leg bridges
Super rocks
WOD
3 rounds of:
4 minute (Run/row/ski/bike/swim)
20 box jumps/ 30 squat jumps
VIDEO
MB complex
3 MB cleans
3 MB devils press
3 MB sit ups
3 MB Russian twists
3 MB Wall ball shots
➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)
Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.
👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽
▶️ CONTACT US FOR DETAILS ◀️
Warm Up
Body weight warm up #4
3x 10 reps
Explosive split squats (stay in split)
Thigh tap push-ups
3 hollow rocks + 1 v-up
3 straddle reach throughs + 2 lateral lunges
Ring/TRX/ sheet /doorway/ band rows
Single leg DL (5R/5L)
WOD
4 rounds of:
(Athlete’s choice on gear)
10 ground to shoulder
10 front squats
10 shoulder to OH
“A good leader does not get bogged down in the minutia of a tactical problem at the expense of strategic success.”
– Jocko Willink
#PersonalGrowth #Leadership
❓ Are you ok with being average❓
✅ Contact us about online personal training, online nutritional consultation, online fitness classes, online strength training, and online kids classes ✅
💥👊🏽💥Visit us at: www.amrapfitness.com 💥👊🏽💥