BUTTS & GUTS 02/24/19
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
10 Reps Around the World
Score is weight used for the complex.So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 10 Around the Worlds. (5 Each way alternating).
On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.
On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.
Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.
8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB
Use a KB that is heavy for you on the swing.
For the MB Sit Up
Men 15-25 lb
Women 10-20 lbEven though this is an amrap, make sure you are really focusing on quality.
For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level.
For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.