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)