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Monday, March 30, 2020


Warm up:

3 rounds:

200m jog or 1:00 High Knees

1:00 Plank or 1:00 HS Hold

15 Air Squats

Metcon:

5 rounds:

400m run or 1:30 of High Knees

20 Push Ups (mod to push ups on an elevated surface like a chair)

20 Cossack Squats (Total) – goal is to break parallel or go down as far as possible

5 rounds (advanced with some equipment):

400m Run

20 Handstand Push Ups

20 Alt DB Hang Clean and Jerk (Total) if you have weight otherwise keep to 20 Cossack Squats

Accessory Work:

4 rounds:

10 Bulgarian Split Squats (R/L)

20 Hip Bridges (2 sec pause at the top)

10 DB Single Arm Bent Over Rows (R/L) – could be anything for weight

1:00 Wall Sit Hold

Stretch Sesh!

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

Crescent Lunge: https://www.yogaoutlet.com/blogs/guides/how-to-do-crescent- lunge-in-yoga

Warrior II Pose: https://www.yogajournal.com/poses/warrior-ii-pose

Triangle Pose: https://www.yogaoutlet.com/blogs/guides/how-to-do-triangle- pose-in-yoga

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