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)