Tuesday, April 7, 2020

Warm Up

8:00 Min. Clock: 10 Vertical Jumps (goal is to jump as high as possible, don’t have to squat below parallel) 5 Inchworms 10 Bulgarian Split Squats (R/L)

Metcon

2 Sets: 3 Rounds: 400m Run or 1:30 High Knees 15 Burpees 30 Step Back Lunges-Not alternating (15 Right Leg/15 Left Leg) -Rest 3:00 b/t Sets-

*If you are able to run, get outside for this one! Otherwise, substitute 1:30 of High Knees. *Keep the burpees at a smooth pace. *The step back lunges will go as such: 15 stepping back with your right leg. Then, 15 stepping back with your left leg.

Metcon Advanced with Some Equipment

2 Sets: 3 Rounds: 400m Run 15 Dumbbell Facing Burpees 30 Dumbbell Step Back Lunges (15 Right Leg/15 Left Leg) -Rest 3:00 b/t sets-

*Keep a moderate/fast pace on the run. If you don't have a space to run, substitute 1:30 of high knees. *The step back lunges will go as such: 15 stepping back with your right leg while the db is on your right shoulder. Then, 15 stepping back with your left leg while the db is on your left shoulder.

Accessory Work:

3 rounds: 10 Single Arm Upright Row (R/L) 15 Weighted Hip Bridges 10 Cat Cow Exercises

*If you don't have a dumbbell, use a weight from around the house for the upright row. *Here is a video of an upright row: https://www.youtube.com/watch?v=RK8gswWipG8 *Demo video of cat cow exercise: https://www.youtube.com/watch?v=KpNznspZZEY

Stretch Sesh!

10 Alternating Scorpion Stretches 4:00 Frog Stretch 10 Alternating Scorpion Stretches