“Be the kind of person that you want people to think you are.”
While we’re on the topic, it’s also important to match your post-workout glucose intake to your workout intensity and current body composition.
Coaches choice but open up the T-Spine. Use a foam roller, lacrosse ball, or stretches to open up people’s T-Spines.
B. Skill Work:
Half Tabata This (4 rounds of :20 of work, :10 of rest, finish one movement before moving on to the next):
Nose and Toes Double Unders
Russian Kettlebell Swings (No Rx weight, but keep it light to focus on aggressive hip lockout/glute activation)
*Total time = 8 minutes.
Two Person Round Robin:
20min AMRAP –
10 Box Jumps (24/20)
10 Wall Balls (20/14) to a (10 ft./9 ft.) target 10 KB Swings (53/35)
In this AMRAP, you and your partner will alternate movements. For instance, rounds 1 & 2 will look like this:
Partner A – 10 Box Jumps
Partner B – 10 Wall Balls
Partner A – 10 KB Swings
Partner B – 10 Box Jumps
Partner A – 10 Wall Balls
Partner B – 10 KB Swings
*YOU MUST STAY WITH YOUR PARTNER until their reps are finished. No hovering over the next movement.
Couch Stretch/Pigeon Pose