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HAPPY BIRTHDAY COACH AG!!!!
-make sure everyone shows their love for Coach Ag. Burpees will be owed...
Warmup
2rds:
10/8 cal
25’ Lateral Band Walk e/s
Banded Clamshell Side Plank Iso Hold x 30sec/side
20sec SingleLeg Glute Bridge Hold x 20sec/ea
:15 dead hang + 8 scap pull ups
Strength
E2 Mins for 6 Mins
10 Box Step ups (weighted)
10 RKBS (Heavy)
Into:
Back Squats
4x3 w a two sec pause
Build over the 4 sets
Take your heaviest weight and complete
1x6 with no pause
Conditioning
10 Min EMOM
M1: AMRAP Dual KB Thrusters (53/35)
M2: 12 C2B Pull ups
*Score is total number of thrusters
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Interval work. Work to rest.
The KB’s provide a chance to work unilaterally and offer a different kind of challenge on the thruster. Yes the barbell is easier and more “fun” However we’re training not choosing rides at our favorite amusement park. There will always be challenges. Use it to your benefit and get stronger.