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Tuesday, May 19, 2020


Warm Up

5:00 Clock: 10 Big Arm Circles (Forward/Backward) 20 Alternating Step Back Lunges 30 Flutter Kicks

DEMO VIDEOS:

· Arm Circles: https://www.youtube.com/watch?v=CDtTgltnMYo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=25

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

· Flutter Kicks: https://www.youtube.com/watch?v=9JfUdjVLbYI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=22


Strength

Alternating On the Minute x 10 (5 Rounds): Minute 1: Max Strict Pushups (ideally done from toes even if you don’t get many) Minute 2: Max Hollow Rocks

· Within each minute, complete as many reps as possible

· With that in mind, let's try to move for as much of each minute as possible

Metcon

2 Sets: AMRAP 8 Minutes: 20 Alternating Step Ups or 8 Up/Down flight of stairs (ideally 12+ steps per flight) 20 Sit Ups 10/10 Bent Over Single Arm Rows/10 Table Rows -Rest 2:00 B/T Sets-

WORKOUT STRATEGY & FLOW:

· Alternating step ups are ideally unbroken throughout the entire workout.

· Try to keep the sit ups in 1-2 sets throughout the entire workout.

· If you have access to a sturdy table to for rows, do table rows!

· If you don't have access to a table, then complete 10 bent over single arm rows on each arm with a weight from around the house.

· Start the second amrap where you left off from the first one!

Metcon Advanced with some equipment

2 Sets: AMRAP 8 Minutes: 20 Weighted Alternating Step Ups (Total) 20 Sit Ups 10/10 Bent Over Single Arm Rows or 10 Strict Pull Ups -Rest 2:00 B/T Sets- RX: 50#/35# Dumbbell

WORKOUT STRATEGY & FLOW:

· Weighted step ups are ideally unbroken. I recommend you rack the dumbbell on your shoulder, but you are allowed to hold it any way you want!

· Try to keep the sit ups in 1-2 sets throughout the entire workout.

· If you have access to a pull up bar, do strict pull ups!

· If you don't have access to a pull up bar, then complete 10 dumbbell bent over single arm rows on each arm.

· Start the second amrap where you left off from the first one!

Accessory Work

3 rounds: 15 Weighted Hip Bridge 15 Single Leg Calf Raises (R/L) 1:00 HS Hold or Hollow Hold

Stretch Sesh!

2 Rounds of:

10 T-Spine Open Book (Each Side) 1:30 Couch Stretch (Each Side)

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