DATE

2022/10/10 MONTAG Lessonplan

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

DYNAMIC WARM-UP | 6:00
AMRAP 5:
50-ft bear crawl (25-ft down and back)
50-ft walking lunges
50-ft broad jumps

KETTLEBELL SWING REVIEW | 5:00
Feet shoulder width apart.
Hips and butt back.
Hips higher than shoulders, lower than the knees.
KB in between the feet but slightly in front of the athlete.

KB SWING WARM-UP | 3:00
2 sets:
5 KB swings

HOLLOW ROCK REVIEW | 4:00
Position 1: both arms and legs point to the sky.
Position 2: arms reaching towards feet, legs pointing to ski.
Position 3: arms reach forward and both knees are tucked into the chest.

POST-WORKOUT | 10:00
Accumulate:
10 KB Turkish get-ups/arm

COOLDOWN STRETCH | 5:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side