Equipment

- Barbell and Plates
- Kettlebell

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Warm-Up
2 Rounds

10/8 x Alternating SLGM
10/8 x Alternating Side Lunge w/Forward Reach
10/8 x Knee to Chest + Flamingo Stretch + Lunge with twist
10/8 x Plate Drop Squat + Plate Pickup Squat


11/24/2021 - Fitness A

Dynamic Effort Sq/DL

12 sets of
2 x Front Squat @ 50-60%

then

6 sets of
2 x Sumo DL @ 50-60%


Between sets, take as little rest as will allow you to maintain top speed during the next set.
After warm-up these 18 sets should take no more than 12 minutes to complete.

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Accessories

3-5 rounds of

10-15 x Mid-Range Pulse Squat*
8 (per side) 1/2&1 Bulgarian Split Squat* (place rear foot on small box or stack of plates)
10 x Hanging Straddle Leg Raise

*Use more weight than last week!

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11/24/2021 - Fitness B

Conditioning (if you want to forgo the strength)
25 min AMRAP

10 x Kneeling March
15 x KB Swing
20 x WB
25/20 Cal Row


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Comments

Nancy Giacone

Nancy Giacone 1 week ago / Reply

11/24/2021 - Fitness B: 3 Rounds
Notes: 105 FS 145 DL

Nancy Giacone

Nancy Giacone 1 week ago / Reply

11/24/2021 - Fitness B: 3 Rounds
Notes: 105 FS 145 DL

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