Duration: 30 minutes
Warmup
Banded ankle and shoulder therapy
20 squats
20 lunges
10 jumping squats
10 jumping lunges
4 rounds
10 2x26# kB strict press
20 step kB death march
Handstand practice while waiting for the other person to finish their round
Notes:
Kind of silly. Kind of fun.
Duration: 90 minutes
Warmup
Shoulder therapy
Squat flow
Strength
5x7 partner squats (piggyback squats)
Metcon
4 rounds
10 burpees
100m run
10 goblet squats (35# kb)
100m run
10 foot-elevated plank shoulder taps
100m run
10 kbs (53#)
100m run
Notes:
The partner squats were more effective than expected!
Duration: 90 minutes
Bike ride on the Moab Canyon Paved Path. 18 miles.
Notes:
For about 4 miles, there was a 7% incline. It was very satisfying on the way up... and a lot of fun on the way down.