Power #163

Perform as many rounds as possible in 4 minutes

• Cat-Cow4 reps

• Situp to Glute Bridges6 reps

• Wide to Narrow Pushups6 reps

• Runner's Lunge6 reps

Rep/Interval Scheme: Descending and then ascending rep scheme

Everyone has their own set of DBs. Ideally, the DBs are the same for the entire workout. Rep scheme is 10 reps of every exercise, then 9 reps of each, 8 reps of each. Once athletes complete 1 rep, they can go back to 2 reps, 3 reps, 4 reps

• DB Clusters10 reps

• Burpees Chest to Floor10 reps

• DB Reverse Lunges10 reps

• DB Pullover Situp10 reps

Rep/Interval Scheme: 8 min Work/ 2 min Rest, 2 Rounds

Evenly Divide Your Class into 2 Zones. Each zone is an 8minute workout with a 2minute transition period. Zone 1 is an “I Go, You Go” can also be a workout with 10m push, 20s rest on repeat. Zone 2 is an AMRAP unilateral strength block that requires one single KB

• Zone 11s

  Partner 1: Sled Push, Partner 2: Rest until partner finishes. Individual version: 10m push, 20s rest

  • Sandbag Walking Lunges10 m

    Partner 1 TIMER

    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges

  • Nghỉ (Partner 2)

• Zone 21s

  Unilateral Strength AMRAP

  • Alt KB Swings20 reps

  • Kettlebell 1 Arm Row8 reps

Coach's Preference

• World's Greatest Stretch1:30

• Standing Quad Stretch1 phút · RPE 10

• Dynamic Pigeon Stretching1:30

• Cat-Cow30s

• Split Stretch30s