ONWD-2025-006

Overview:

• Monthly Focus: General Physical Preparedness (GPP)
• Objective: Cultivate understanding of pace and movement limitations.

Movement Library: YouTube Playlist

Intention:

In this session we’re emphasizing spine stability. Grip strength and our spine integrity have a lot to do with overall strength and “functional” movement.

The warm-ups for this month’s even sessions are “dynamic” and offer a different sensation than standard cardio equipment, but the difficulty or pace (indicated by hear rate) should be similar.

Warm Up:

Every Minute, On the Minute; for 10 Minutes (EMOM/10):

• Assisted / Pull Up x 1
• Push Up x 3
• Walking Lunge x 6 (total)

Try not to “burst-and-rest”, use as much of the minute as you can to maintain a consistent pace.

Work:

• Thoracic CARs, 2 x 3
• Spine CARs, 2 x 3

Then,

• 50m overhead carry (double KB or plate)
• 50m front rack carry (double KB or plate)
• 50m farmer carry (double KB)
• 50m suitcase carry (single KB, each side)