Warmup
Time: 25
10 Turkish Sit up (5 each side)
10 Scap Push-ups
10 Scap Pull-ups
x3
+
12 Kettlebell Deadlift
10 Hanging knee raises
8 Box Push-ups
x2
Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing
15 Minutes AMRAP
15 Deadlifts 185/135->155/115->135/95->115/85
12 Toes-to-bar->Hanging Knee Raises->2x Sit ups
9 Ring Dips->Box Dips->12 Push-ups->To Box
This one is stamina, and will hit the cellular elements of the muscle well.. but will also tax the breathing (depending on ability). Breathing shouldn’t be the limiter on this. Have members choose a weight/variation that will allow for sets no smaller than 5. Chase bigger sets to elicit the muscular burning sensation!
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
3 Rounds for Quality
8 Peterson Step-ups each side
10 Jefferson Curls
12 Cossack Squats
Members should focus on movement quality on these exercises. Slow and controlled is the name of the game, and making sure the correct muscles are activated. Peterson step-ups should elicit lower quad activation. Jefferson curls will mobilize and strengthen spinal erectors. Cossack squats will mobilize and strengthen hips.