Tuesday, April 28, 2020

Warm Up

3 Rounds of

5 inchworms with push up

6 High Plank “T’s” (3 each side)

7 Tempo Air Squats (7 seconds down / 7 seconds up)

8 KB/DB or weight swings

Metcon

“The Dude”

3 Rounds for Time

200m bucket carry – ideally looking for you to carry one weighted 5 gallon bucket in front of you bear hugging it (like you would see in a Spartan race). It could be two 5 smaller buckets filled (one in each hand), a weighted backpack or two, DB’s/KB’s, etc. Be creative but make it a challenge!

12 Burpees

58 Air Squats

800m Run

Cash-Out

1 Mile Walk/Jog/Ruck with one of the items you carried in the workout (should be lighter). Make it challenging but you should be able to keep moving.

Accessory Work

5 Rounds – Core

1 minute Left Side Plank

1 Minute Right Side Plank

1 Minute High Plank (push up position) alternating raising left arm/right leg then right arm/left leg (continue for full minute)

1 minute Superman position alternating raising left arm/right leg then right arm/left leg (flutter kicking)

Stretch Sesh!

5 Minute Deep Squat Hold

4 Minute Seated Toe Touch Hold

3 Minute V sit Wall Stretch https://www.youtube.com/watch?v=TmdPyoKGEBc

2 Minute Pigeon Stretch Hold each side

1 Minute Scorpion Hold Stretch each side