Saturday, May 9, 2020

Warm Up

AMRAP with 5:00 Clock: 30 Jumping Jacks 10 Lunge Elbow to the Floor (Total) 20 Calf Raises

Metcon

AMRAP 20 Minutes: 200m Run 30 Step Back Lunge (Right Side) 30 Hand Release Push Ups 30 Step Back Lunge (Left)

· This is a longer time domain. Do not go out too fast!

· If you are unable to go outside for your run, sub 1:00 high knees.

· If you are able, keep the lunges on one leg for the entire set of 30 reps.

· Hand release push ups should be kept in smart sets.

Metcon Advanced with Some Equipment

AMRAP 20 Minutes: 200m Run 30 Weighted Step Back Lunge (Right Side) 30 Hand Release Push Ups 30 Weighted Step Back Lunge (Left) RX Weight: 50#/35#

· This is a longer time domain. Do not go out too fast!

· If you are unable to go outside for your run, sub 1:00 high knees.

· If you are able, keep the lunges on one leg for the entire set of 30 reps. If the dumbbell is on your left shoulder then you step back with your right leg and vice versa.

· Hand release push ups should be kept in smart sets.

Accessory Work 5 Rounds: 8 Reverse Burpees 12 Pausing Glute Bridges (hold top for 2 seconds) 16 Weighted Sit-ups 20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

Stretch Sesh!

5:00 Meditation *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath!