Day 24- Thursday
Keto 101 workshop this evening! Join me at For His Temple at 6:30pm in West Monroe. Bring a pen, because you’ll want to take notes! Check out all the details here: http://www.shannondahlum.com/events/
Baseline
PVC mobility
3x
10 Stick DL
10 OHSQ
2/2 TGU
Work Capacity
Every 2 min x 12 mins
10-10-8-8-6-6 SCDL
3 Broad Jump
Alternate between the two exercises every 2 mins. At :00, do 10 SCDL, and at 2:00 do 3 broad jumps, etc.
4x
10/10 Dead Snatches
ME HSPU
Rest 60-90 sec
3x
8 Double KB RDL
30 Russian twists (15 per side)
Rest 60-90 sec
3x
1-2-3-4-5-4-3-2-1
Double KB Thruster
Double KB Swing
Do 1 of each, then 2, then 3, etc to 5 then back down = 1 Round
Don’t go too heavy here! The goal is to go light enough so that you can get through the whole ladder with minimal to no rest.
Durability
Roll, stretch and box breathing