SINGLE LEG OVER KB
PLANK KB TOUCH
A. Every 20 sec x 15 reps: 1 ""lunge to kick ups"" into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.
*biceps by ears!
B. 5 sets: 1 wall-walk into 10-40 sec wall-facing HS hold
*rest as needed
1. Hands stacked directly under shoulders
2. Feeling some of your weight in your fingertips
3. Actively pressing into the ground throughout hold
4. Squeeze legs and toes together- point toe
20 Russian KBS @ 53/35#
*3 min cap per interval
Burpee Box Jump Overs
*20 min cap
Intent: Row/Burpee Endurance - each week this cycle we will have a mixed cyclical test, often times combining bodyweight movements with various ergs.
Target: Intermediate = Sub 18/20 min (Male/ Female) Rx = Sub 16/18min
10 BURPEE BJ OVER FOR BEGINNERS OR SCALE.
Feel: SPICY - this should be tough, but you should be able to walk away with any crazy soreness or residual fatigue.