Wednesday, April 8, 2020

Warm Up

2 rounds: 10 Big Arm Circles Forward then 10 Backwards 1:00 Bottom of the squat hold :45 Hollow Hold

Metcon

AMRAP 20:00 10 Hand Release Push Ups 20 Alt Leg V-Ups 30 Air Squats

*This is a long one. Keep a smooth pace! Smart breaks from the beginning. *If you struggle with hand release push ups: go to your knees or use a higher object (such as a couch or wall to do your push ups against. *A scale for alternating v-ups can be bicycle kicks. *Here is an example of bicycle kicks: https://www.youtube.com/watch?v=9FGilxCbdz8

Advanced with some Equipment

AMRAP 20:00 10 Hand Release Push Ups 20 Alt Leg V-Ups holding light weight 30 Goblet Squats *Rx goblet squats would be 50#/35# Dumbbell or 53/35 Kettlebell

Accessory Work:

3 rounds: 10 Bent Over Single Arm Rows (R/L) 10 Windmills (R/L) 10 Lateral Chair Step Ups (R/L)

*If you don't have a dumbbell, use a weight from around the house for the bent over rows.  Be creative here. *Here is a video example of the windmill: https://www.youtube.com/watch?v=ITSmgn_BQgY *Windmills can be bodyweight!! *Here is a video of a lateral chair step up: youtube.com/watch?v=RvoelEss8Ns

Stretch Sesh!

2 Rounds

2:00 Couch Stretch (R/L) 2:00 Pigeon Stretch (R/L)

2:00 Seated Toe Touch