2022/04/11 Lessonplan

GENERAL AND SPECIFIC WARM-UP | 5:00

On a 5:00 clock:
1:00 of 1 up-down to a 6-in target + 2 air squats
:20 high knees
:20 jumping jacks
:20 jumping lunges
10 ring rows
10 Russian KB swings (heels down, chest-high)
10 kip swings
5 kipping pull-ups
10 kettlebell swings (heels down, chest-high)
5 kipping pull-ups


SPECIFIC WARM-UP / TEACHING

The general and specific warm-up will be combined to save time.


STRENGTH / PRE-WORKOUT


COOL DOWN / POST-WORKOUT

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift