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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

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