By October 14, 2021 No Comments
Friday, October 15


Warm up:
5 Up down dog
10 PVC passthrough
4 Inchworm lunge
3 Deep squat complex
10 PVC OHS facing wall
Run 3 laps around the gym
10 PVC halo
6 Spiderman lunge
W/ barbell
5 Behind the neck jerk

A) 3-3-3-3-3 Tempo Overhead squat
2 second pause in the bottom of the squat
12 minutes building. Cranky shoulders? Sub front squat

B) Partner “death by” shuttle run!
Minute 1: Perform 1 shuttle run each (50′)
Minute 2: Perform 2 shuttle runs each.
Continue to add 1 shuttle run each every minute for 12 minutes.
While P1 is performing shuttle run, P2 holds a plank and vice versa.
If you do not complete the prescribed # of runs within the minute, you are “dead”.

1:00 Archer
:30 Puppy dog
:30 Child’s pose

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