Strength & Mobility
3-4 sets
cossack squat x 6-8/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
40-50 calories
50 russian kb swing
40 burpees to a target
40-50 calories
12 minute cap
Notes
Today’s workout is a chipper of calories, kettlebell swings, and burpees to a target. Your score is the time it takes to complete or the amount of reps completed at the 12 minute time cap.
Calories should be completed in no more than 3 minutes per set. Adjust the amount as needed.
The kettlebell should be a light to moderate weight that allows you to complete 50 reps in 2-3 sets.
Choose a height for the target that is slightly out of your reach when standing with arms extended overhead. These should be done at a pace of 12/minute or faster.