Wednesday, May 20, 2020

Warm Up

3 Rounds: 50 Single Unders or 35 Plate Hops/Jumping Jacks 10 Lunge Elbow to the Floor (Total) :30 Handstand Hold or :30 Plank

Metcon

6 Rounds: 400 Meter Run 21 Single Dumbbell/KB or Odd Object Swings 12 Burpees

3 Wall Walks

WORKOUT STRATEGY & FLOW:

· This is a longer time domain, so make sure you start with a steady pace.

· Swings are ideally unbroken

· Don’t have a wall for wall walks – do 30 shoulder taps instead

3 rounds: 20 Hip Bridges (2 sec pause at the top) 10 Weighted Single Arm Bent Over Rows (R/L) 1:00 Wall Sit Hold

DEMO VIDEOS:

· Hip Bridges: https://www.youtube.com/watch?v=XQc3mp-AsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=15

· Single Arm Row: https://www.youtube.com/watch?v=-d-mopdMiqA&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=19

2 Rounds of:

2:00 Couch Stretch (Each Side) 1:00 Frog Stretch