Tuesday, June 8, 2020

Warm Up

3 Rounds: 20 Alt. Marchers 10 Lunge Elbow To The Floor 5 tempo Squats (5 seconds down, 5 seconds in bottom, 5 seconds up)

Metcon

6 Sets: 20 Jumping Air Squats 100' Walking Lunge or 30 step back lunges -Rest 60 seconds B/T Sets-

WORKOUT STRATEGY

· These are meant to be fast/unbroken intervals.

· Jumping air squats are ideally unbroken. If you need to sub 20 air squats.

6 Sets: 10 Double Dumbbell Front Squats 50s/35s 100' Double Dumbbell Front Rack Lunge or 30 step back lunges -Rest 60 seconds B/T Sets-

WORKOUT STRATEGY & FLOW:

· These are meant to be fast/unbroken intervals.

· Front squats are ideally unbroken.

Post WOD Strength:

8 Rounds: 20 Seconds Max Sit-ups 10 Seconds Hollow Hold 20 Seconds Max Glute Bridges 10 Seconds Glute Bridge Hold

· After 20 seconds of active movement, complete a 10 second isometric hold

· Since we are alternating muscle groups every 30 seconds, do you best to move/hold for the entire duration

Tabata (:20 on/:10 off): 8 sets: Weighted Russian Twists

1:00 Butterfly Stretch 1:00 Toe Touch Stretch 1:00 Pancake Stretch