You couldn’t have asked for a better day for an outdoor workout in late October. After meeting at Balance we decided on doing a little alley workout at City Fitness. Tom didn’t disappoint with the group’s first alley workout.
Drill I: Walking KB Swings
-Perform walking KB swings to mid-way point of the driveway
-Sprint to the end of the driveway and back to the KB
-Perform walking KB swings back to the starting point
-Sprint the entire driveway and back.
This was done twice with a few minutes of rest in between.
Drill II: Swings, lunges, and jumps
-Knock out 10 (stationary) KB Swings
-Lunge out to the mid-way point
-Broad Jump Back
This was done three times with a few minutes of rest in between. For the last round we kept track of how many jumps it took to return to the starting point.
Drill III: KB Complex
Do 10 reps 2x through of the following complex:
1 KB Deadlift using two KBs
1 KB Sprawl/push-up (kick back into a push-up with hands on KB handles)
2 KB clean & Press/Jerks (1 per arm) OR 2 two-handed KB presses
And yes, all of that was just one rep. After some rest Tom unleashed our finisher.
Finisher: Complete for time:
20 KB SDHP
Overhead Walk down & back the drive way using one KB.
20 Alternating KB Lunges
30 KB Front Squats
Sprint the drive way
Fun times. Tuesday we’re back in Balance!