(Compare to January 7 & April 4, 2019)
Warm up 3 rounds of:
200 m Run/Row
10 Pushups
20 Squats
Then complete the following:
Weighted Pushups
5 x 5 x 5 Weighted Pushups (Strict)
Rest 2-3 minutes between each set
3 x 3 x 3 AHAP Turkish Get-Up (3 Right Side+ 3 Left Side)
Rest 2-3 minutes after completing reps on right and left side
Post weights used and thoughts to comments
Experiment with different forms of weight, KBs, DBs, and barbells.
*Less than 1 month of Community Fit- practice with dumbbells first and don't try to go AHAP
*Less than 3 months - safely attempt all the reps with lighter weight
*Vets attempt heavier weights with diverse equipment
Cool Down:
Lower Back & Piriformis Stretches
******* Knee, Hip & Lower Back Issues********
Complete the same # of reps and sets with Single Arm Sit to Stands on a bench or box
