MITTWOCH
A. 4-6 sets
P1 then P2: Down and back uneven overhead carry*
P1 then P2: 30 sec. Hollow hold with perturbation
*Rack 1 KB, carry the other overhead. Try different breathing rhythms.
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B. 3 sets per side
Compass lunge complex with 1 racked KB:
3x 3-4 C&T in lunge position directly into 3-4 lunges*
*Switch with partner after completing complex with one leg
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EMOM 12 min
1: 1 suicide sprint (1st set: forward, 2nd: backwards, 3rd: lateral, 4th: forward + backwards)
2: 40 sec kneeling lateral med ball throws with air hunger
3: 15-20 push-ups***
*must be done in a row, not broken up, use a box in subsequent sets when necessary
**do not perform on knees, maintain good head-to-toe posture, especially cervical spine, and good scapula positioning
***use a breathing rhythm
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