Sunday, April 12, 2020

Warmup:
10 Stationary Marchers
10 Quad Stretch with Reach
10 Calf Raises
10 Lateral Lunges (stretching inner thigh)
10 Windmills
10 Reach for ground reach for sky
Aerobic capacity – Run 2000m (1.25 Miles) at moderate pace, 400m at fast pace, 1000m (2/3 of a mile) at moderate pace, 400m at fast pace, 1200m (3/4 of a mile) at moderate pace Rest: 3 min rest between each run
Accessory Work
4 Rounds (16 Minutes Total): :40 Seconds Hollow Hold :20 Seconds Rest :40 Seconds Slow Bodyweight Good Mornings (feel hamstring stretch) :20 Seconds Rest :40 Superman Hold :20 Seconds Rest
1:00 Rest Between Rounds