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