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FRIDAY 20210226

Warm-up

200M Jog or :60 on Bike/Rower
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Banded Face Pulls (Band on Rig at Eye Height)
10 Banded Good Mornings
10 90/90 Hip Switches
10 Floor Facing Snow Angels
10 Glute Bridges
Pigeon Stretch
Banded Shoulder Distraction Stretch

2 Rounds:
10 Scap Push-ups
8 Reverse Lunges


Strength and Skill

Every 2:30 for 12:30 (5 Sets):
6 Back Rack Reverse Lunges (from rack)*

5 working sets (weight should be challenging on first set). As heavy as possible for 6 reps (3 per leg). Aim for heavier than weight used on 1/11.

* Control the eccentric and don’t let your knee slam into the ground–this will activate the glute and also prevent your knee from impact. Use knee sleeves or flat pads if necessary.


FITNESS 20210226

For Time with a 12 Minute Cap:
12-9-6-9-12
L-Sit Dumbbell Z-Press (30-35/20-25#)
Hang Squat Cleans (95/65#)

Scoring: Time


PERFORMANCE 20210226

For Time with a 12 Minute Cap:
12-9-6-9-12
Strict Handstand Push-ups
Squat Cleans (135/95#)

This workout is inspired by Alexa Morin’s love for Strict HSPU and Alex Cottingham’s love for Squat Cleans.

Donate to make them both do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Time

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