2021-06-30 7-Fit

Warmup (5 minutes)

2 minute row
2 rds
8 (each) small plate complex
  - front raise
  - side raise
  - lu raise
  - pull and press
5 inch worms with a push up
10 dead bugs

• 2 minute transition

Db Push Press Review (6 minutes)

• demo
• front rack position
  • the back head of the dumbbell is resting on your shoulders
  • elbows slightly in front of your shoulders
  • shoulders engaged, back and down
• dip and stand (8 reps)
  • knees out
  • vertical chest
  • slight dip
• singles (8 reps)
  • focus on exploding out of the dip
• a set of 8
  • keep chest up
  • slight 2” dip

Kb Swing Review (6 minutes)

• demo
• wall drill (8 reps)
  • stand 2 feet lengths away from wall
  • shoot hips back until the touch the wall
  • keep shins vertical
  • don’t squat
• 8 single reps
  • start with the kb a foot or so infront of you
  • hike it in between your legs as high up as you can go
  • snap your hips forward
  • bring it back to the hike position
  • set it on the ground
• a set of 10 reps
  • keep the kb high in between legs
  • focus on hinging at the hips and snapping forward
  • core tight so you don’t over extend

Metcon

E2MOM 36 (3 rounds)
1) AMRAP
  5 Burpees
  7 Db Push Press

2) REST

3) AMRAP
  7/5 cal row
  7 Kb swings

4) REST

5) AMRAP
  9 Box Jumps
  9 Push ups

6) REST

total time: 55 minutes

Cool down: lacrosse ball shoulders

[Db Push Press]: Db Push Press “Db Push Press” [Kb Swing]: Kb Swing “Kb Swing” [//end]: # “Autogenerated link references”