#16 - Crossfire Complex

Welcome back to our "Ready in Minutes" Series. We came up with this for the person who may not have much time in a given day to workout but still wants to get a little something in (or as we like to call it, a movement snack). It's also for the person looking to understand and refine their movements as well. So each week we will have a quick introduction explaining what we'll be doing (and why), followed by a demo, some cues and explanations for each exercise, and a follow-along portion to do the actual work. We'll be updating this regularly so if you're busy and find you're struggling to find time to do something or you're trying to get better at doing "the thing" WITH the minimal effective dosage (that means time here!), then we've got you! This week's workout is all about cross-lateral work and anti-rotation...fancy way of saying you'll be working with and managing loads that "pull" on one side of your body. This is fantastic training to build more stability in your core as well as strength to hold, stabilize and resist weight or force that might load one side of your body and not the other! Here are the moves! 1. Single Hand to Hand Swing X 10 2. Single Arm Clean And Push Press X 5 3. Single Arm Half Snatch and Squat X 5 4. Single Arm Renegade Row X 6 5. Pull Through X 6 4 Rounds total! Have fun!