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Monday, April 6, 2020


Warm Up

3 rounds: 40 High Knees 20 Bodyweight Single Leg RDLs (Total) 20 Scap Only Push Ups


Metcon

50-40-30-20-10 Alternating Chair Step Ups (Total) Glute Bridges Seconds of Handstand Hold

*The flow will go as such: 50 alternating chair step ups, 50 Glute Bridges, 50 Seconds of Handstand Hold, 40 alternating chair step ups, 40 Glute Bridges, 40 Seconds of Handstand Hold, and so on.


Advanced with some Equipment

50-40-30-20-10 Weighted Alternating Chair Step Ups (Total) Single Arm Dumbbell Thrusters (switch arms every 5 reps) Lateral Burpees Over Dumbbell

*The flow will go as such: 50 alternating chair step ups, 50 thrusters, 50 burpees, 40 alternating chair step ups, 40 thrusters, 40 burpees, and so on. *Only one dumbbell is needed for this workout. RX would be 50/35. *Switch the dumbbell however you want on the step ups. *Switch the dumbbell every 5 reps on the single arm thrusters.


Core Accessory:

10 rounds of Tabata (:20 on/:10 off) Russian Twists (with a weight if you have one)

*For 10 rounds (5 minutes), you will work for :20 of Russian Twists and then rest for :10.


Stretch Sesh!

3 Rounds of:

1:00 Downward Dog Calf Stretching 1:00 Seated Toe Touch 1:00 Butterfly Stretch

Kids Class

3-5 Year Olds

4 Rounds of

100m Run

25 Air Squats

Rest 75 seconds

100m Run

15 Situps

6-8 Year Olds

5 Rounds of

200m Run

25 Air Squats

Rest 60 seconds

100m Run

25 Situps

9+

6 Rounds of

200m Run

25 Air Squats

Rest 45 Seconds

200m Run

25 Situps

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