O4W Thursday 10/25 – Tempo Strength
Tempo Strength Training (12 min)
1 KB Split Squats ( rack the bell on the opposite side of the working leg) : Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND / Then Switch Sides = 3 RNDS = 6 Minute Total
35+/30+ 30+/25+ 25+/20+
1 Minute Rest BTWN Squat & JG Horizontal Row
Jg Horizontal Row: Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps
-2 min set up-
Partner Conditioner (16 min)
2 Campers working at the same time alternating between 2 movements. A heavy carry + KB movement and a bodyweight exercise.
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Partner 1: Heavy Rack Carry + Push Press (down and back 2x / Every time you get to the wall complete 2 push press)
Partner 2: Hollow Crunches
2) P1: Heavy Farmers Carry + Deadlift (down and back 2x / Every time you get to the wall complete 2 DL)
P2: Slam Balls
3) P1: Over Head Carry + Clean (down and back 2x / Every time you get to the wall complete 2 cleans)
P2: Mtn Climbers The Hard Way
SHORT rest and repeat