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Monday, May 4, 2020


Warm Up

3 Rounds: 20 Bodyweight RDLs (Total) 10 Cossack Squats (Total) 5 Push Ups to Downward Dog

Metcon

6 sets: AMRAP 2 Minutes: 30 Mountain Climbers 10 Burpees Max Box Jumps or Box Step Ups (if you have stairs in your home, you can do max flights of stairs) -Rest 1:00 b/t sets-


· This workout is designed to be fast so make sure to control your breathing and allow your heart rate to calm during the rest.

· Keep the mountain climbers moving. Try and get your knee as close to your elbow as you can.

· Burpees should be a fast/smooth pace.

· You want to have at least :45-1:00 to work on your max reps of Box Jumps or Box Step Ups or Stairs

Metcon Advance with Some Equipment

6 sets: AMRAP 2 Minutes: 10 Alternating DB Devil Press 10 Burpees Max Box Jumps or Box Step Ups (if you have stairs in your home, you can do max flights of stairs) -Rest 1:00 b/t sets-


· This workout is designed to be fast so make sure to control your breathing and allow your heart rate to calm during the rest.

· The dumbbell devil press should be moving fast. The 10 reps should take less than :45.

· Burpees should be a fast/smooth pace.

· You want to have at least :30-:45 to work on your max reps of Box Jumps or Box Step Ups or Stairs

Accessory Work

3 Rounds: 10-15 Upright Rows (Each Side) 10-15 Suitcase Deadlifts (Each Side) 20 Deadbugs

· Upright Rows: https://www.youtube.com/watch?v=65czb7X37Us&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=18

· Suitcase Deadlifts: https://www.youtube.com/watch?v=stPg7RMEruM&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=31

· Deadbugs: https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=7

Stretch Sesh!

2:00 Couch Stretch (Each Side) 20 Alternating Scorpion Stretches

2:00 V-Sit Hold

20 Alternating Scorpion Stretches

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