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Adult Program: Focus: Tiger - full body Week 9: July 30 - August 4


Day 1

Beginning Pukulan: 15 min

AMRAP 12 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbbells for shoulder press and kettlebells for deadlift and swings

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 12 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbbells for shoulder press and kettlebells for deadlift and swings

Modifications:

 

 

Day 2

Open 3rd Phase: 15 min

Shoulder Press
5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

Modifications: 

Day 2

Beginning Pukulan: 15 min

Shoulder Press
5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

Modifications: 

Video Demos:

 

Day 3

Beginning Pukulan: 15 min

For Time: 
200 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs

Time cap: 12 min

Then
4x20 sec battle rope

Notes:    

Modifications: Russian KB swing (eye level) for shoulder injuries

Video Demos:

Day 3

Open 3rd Phase: 20 min

For Time: 
200 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs
10 Goblet Squats

Time cap: 14 min

Then
x20 sec battle rope

Notes:    

Modifications:  Russian KB swing (eye level) for shoulder injuries