312.566.7201

ScapWork:

Preparation Sequence

5-8 reps at 3 positions (eyes – hips – ankles)

  • Y
  • T
  • M
  • Windows
  • Press

 

 

Kettlebell Complex:

Kurtis B

with Double Kettlebells, E:30 for 20sets – REST between sets is in rack position

  • Left, Forward Front Lunge
  • Right, Forward Front Lunge
  • DBL KB, Push Press
  • DBL KB, Push Press
  • Left, Reverse Overhead Lunge
  • Right, Reverse Overhead Lunge

*if a set is missed REST full :30 interval with bells on the ground then resume.

 

 

ScapWork:

Compensation Sequence

  • Y-T-M, x10 fast
  •  W-Y, x10 w/ :02 NEG
  • Archer, x10 L+R
  • Angels, x20

 

 

Plyo Test2:

PVC Tuck Jump, 30″/24″

  • Tabata – 8 cycles, 20:10