A. Every minute for 12 minutes:
1st minute: 6 Standing Dumbbell Shoulder Press w/the left arm
2nd minute: 6 Standing Dumbbell Shoulder Press w/the right arm
*Full range of motion is desired. The dumbbell starts at the shoulder and must finish behind the ear until the arm is straight. Load to be determined based on ROM.
B. Skill: Squats (Air/feet underneath hips/single-leg)
*Five to 10 minutes working on proper ROM in the squat & processes to modify and work towards full ROM
C. 9-15-21 reps for time of:
Dumbbell Thrusters + Russian Kettlebell Swings
*Compare to 01/12/16.
D. Mobility 101 @ 10:00 a.m.:
Points of Interest: Glutes/Hip Capsule
E. Strength 101 @ 6:00 p.m.: Posterior Chain Exercises
Face Pulls 5x12
Back Extensions 4x25
Pendlay Row 3x8
Barbell Glute Bridge 3x12
*Increase loads with the row and bridge, if able. Rest 1-2 minutes between sets.
Post loads + time to Members Area.