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Tuesday, May 12, 2020


Warm Up

4 Rounds: :30 Mountain Climbers 10 Lunge Elbow to the Floor 5 Push Ups to Downward Dog

DEMO VIDEOS:

· Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

· Push Up to Downward Dog: https://www.youtube.com/watch?v=OqHDEW4BV-w&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=23

Metcon

2 Sets: AMRAP 6 Minutes 5-10-15-20... Push Ups 10-20-30-40... Step Back Lunges -Rest 2 Minutes b/t sets- *Start over new for the second amrap.


WORKOUT STRATEGY:

· Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

· Step back lunges are alternating.

· Start the second amrap back at 5 push ups.

DEMO VIDEOS:

· Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3


Metcon Advanced with Some Equipment

2 Sets: AMRAP 6 Minutes 5-10-15-20... Push Ups 10-20-30-40... Weighted Step Back Lunges 50#/35# -Rest 2 Minutes b/t sets- *Start over new for the second amrap.

WORKOUT STRATEGY:

· Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

· Weighted step back lunges are alternating. Rack the dumbbell on either shoulder and switch whenever is needed.

· Start the second amrap back at 5 push ups.

Accessory Work

3 Rounds: 10 Windmills (R/L) 20 Deadbugs (Controlled) 1:00 Side Plank (R/L)

Stretch Sesh!

2 Rounds of

1:00 Chest Stretch (Each Side) 2:00 Pigeon Stretch (Each Side)

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