Sunday, November 13, 2022

Steady State Midline Conditioning
“Hercules”
30:00 AMRAP
200m Run
200ft Farmers Carry 53/35#, 24/16kg
200m Run
100ft Bear Hug Sandbag Carry 150/100#, 68/45kg
200m Run
10/10 Single KB Contraleral Step-Ups 24/20′, 53/35#, 24/16kg
1:00 Forearm Plank Hold

Rotation + Anti Rotation Accessories
3 Sets
8/8 Half Kneeling Rotational Medball Slam
:15/:15 Side Plank
10 Weighted Russian Twists
:15/:15 Plank Row Iso Hold

Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon