Friday, May 1, 2020

Warm Up

5 Rounds of

200m Run

10 Pass Throughs with PVC or Broomstick

20 Glute Bridges

10 Good Mornings with PVC or Broomstick

Metcon

“HSE”

AMRAP in 15 Minutes:

From 0:00 – 6:00, AMRAP of:

20 Air Squats

19 Burpees

*Push hard on Air Squats hitting being sure to hit proper depth and movement standards. Push burpees as hard as you can and try not to break for either.

3 minutes of Rest

Then from 9:00 – 15:00, AMRAP of

24 Sit-ups

7 Pushups

*Push hard on Sit-ups. Push up reps should be manageable to go UB throughout.

*The rep scheme signifies:

20/19 for the year

24/7 represents the amazing around the clock care healthcare workers provide

12 minutes of work to represent the minimum number of hours worked each day

Accessory Work

4 rounds: 10 Bulgarian Split Squats (R/L) 5 Wall Walks 10 DB Single Arm Bent Over Rows (R/L) – could be anything for weight 1:00 Wall Sit Hold (hands up)

Stretch Sesh!

10 Alt Scorpion Stretches (Total) 2:00 Seal Stretch 2:00 Child's Pose 10 Alt Scorpion Stretches (Total)