DAY 1 Squats & Flow
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1- 10 reps Leg Swings in each direction
C1-Figure 8’s with Stick, 6 feet wide, 6 feet together
Flow Drills:
2-3 Rounds of
A1-5 Bear Downdog Flow (level 1) or 5 each side Cossack to Pigeon Flow (level 2)
A2- 10 Forward and Back Scale (level 1) or Standing Rond de Jambe (level 2)
A3-10 Bear Hold to Sit Throughs (level 1) or Monkey Hop to Sit Throughs (level 2)
Strength:
1 & 1/4 Squatting, tempo 2311X. Rest 90-120 seconds between sets.
3×5-7 @ 50% weight. Level 1 use kettlebells single in bottoms up position or doubles in rack position. Level 2 use front racked barbell
3×5-7 @ 60% weight.
Conditioning:
3-5 Rounds of KEEP UP!
Partner Version
Set 2 medium weight kettlebells at one end of gym and 1 heavier kettlebell at the other end. Both partners begin at the same time with the following:
-10 Swings
–Crab Walk Forward to center of gym
-10 Sprawls
–Bear Walk Backwards to opposite end of room to the other kettlebells you have not yet used
**The goal of this circuit is to try and catch up to your partner. As soon as you finish the required amount of reps, go onto the next exercise. If you catch your partner they owe you 50 Swings!
Solo Version:
Set a timer and perform the above circuit. At the end of the circuit check your time. Rest 60 seconds and then repeat the circuit trying to beat your time. If you miss beating your original time, you owe 50 Swings.
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold last rep for 30 seconds in each position
-30 seconds Death Stretch on each leg
-30 seconds Shifting Pigeons on each leg
-30 seconds Hamstring Stretch on each leg
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