10/11/21

Today was a solid active recovery session... really grateful to deload/rest a bit. Overall had fun and got a slight sweat and enjoyed moving. 

Warm-up

Bike or Row x 3 minutes

+

2–3 Rounds

1. Half Kneeling Weight Shift x 5/side

2. Low Cossack Transition x 5/side

3. Squat Hip Rotations x 10

-Complete 

A.

PreFatigue – Dual Kettlebell Complex:

3–4 Sets

8 Dual KB Sumo Deadlift

6 Dual KB Clean

4 Dual KB Rack Squat

rest 60sec between sets

-4 sets ... 2 sets with 2x35# and 2 sets with 2x53# 

B.

2 Sets

1. Bodyweight Knee Over Toes Split Squat; 31X1; 8–10/leg

rest 30sec

2. Bodyweight Wall Sit x 30–45sec

rest 30sec

3. Bodyweight Hip Thrust x 20reps

-Complete 

C.

Complete at 60–70% effort

Ski 500/400m

+

3–6–9–12–15–18

Russian KBS (light)

Calories Bike

Bodyweight Hanging Tucks

+

Ski 500/400m

-15:50 ... moved through this at a consistent easy pace, used a 53# KB ... all movements unbroken 

Cooldown

1. Pancake Stretch x 1 min right leg, 1 min left leg, 1 min center

2. Middle Split x 1 min

3. Middle Split Hinge x 10

4. Squat Hold x 2 min

-Complet e