A. Core Stability Circuit
3 Rounds
A1. Land Mine Rainbow 20 Reps; rest :30
A2. Weighted Deadbug 10 Reps; slow and controlled; rest :30
A3. Arch Hold :45;mn rest 1:30
B. Hip/knee stability circuit
3 Rounds
B1. RNT DB Split Squats 12 reps; rest :30
B2. KB Groin Rocks 12 reps; rest :30
B3. Nordic Hamstring Curl Negatives 5 reps; rest 1:30 (use a partner to anchor)
M:
4 Rounds for time
10/8 Cal Row
10 Ball Slams
20 Russian Twists
Program Notes:
Today we have some core, hip and knee stability work. These are wmoves we don’t often see but are great accessory moves to enhance our performance on
“the more common compound moves. These movements will make things safer and stronger for you in our “”normal”” classes. “
“Our conditioining piece is a simple sprint style workout with some low tech moves. This means you should be able to move “”hair on fire”” intense today. “
That should be your aim.