So Sore I Called In Sick
obj: work cap
warm up:
4rds
10x push ups
10x squats
10x lateral shuffle
5x dislocates
Training
1) 5 rds
5x Curtis P's (hang sqt clean, r lunge, l lunge, push press =1)
10x ball slams
HUG drill
2)15-10-5
Sandbag get ups @60/30
mailto:swings@%2035/20
slashers @35/20
plank walk ups
3)4 rds (grind not for time)
10x burpees
10x push ups
10x jumping lunge
10x squat jumps
400m run
comments:
we had a big goup today (14 ppl) and to a one they all suffered. Curtis p's are a great complex movement that gets the heart up and used to handling the barbell, combined with ball slams you feel like your heart is going ot jump out of your chest, you get to rest with the HUG mobility and right back into it
The other two are just sufferfests, all core and total body, we hit all planes of movement on the core circuit, flexion, extension, lateral, stability, sandbags rule, if you don't have a couple go spend the 30$ and make some