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Wednesday, May 27, 2020


Warm Up

5:00 Clock: 10 Alternating Step Back Lunges 30 Jumping Jacks 30 Flutter Kicks


Core Strength

Alternating Double Tabata x 4 Rounds: A) 40 Seconds Flutter Kicks, 20 Seconds Rest B) 40 Seconds Hollow Rocks, 20 Seconds Rest

· Alternate back and forth between these two movements for 4 rounds

· The flow of the workout goes as follows: 4 Rounds: 40 Seconds Flutter Kicks 20 Seconds Rest 40 Seconds Hollow Rocks 20 Seconds Rest

· With rest built in, the goal is to move for as much of the 40 seconds as you can

Metcon

21-15-9: Dumbbell Power Cleans (if you have 2, use two otherwise use 1 DB or a Weighted Odd Object and do 30/20/10 reps 100m Run after each set

Directly Into…

21-15-9: Dumbbell Front Squats (if you have 2, use two otherwise use 1 DB or a Weighted Odd Object and do Goblet Squats 100m Run after each set

Directly Into…

15-12-9:

Dumbbell Push Jerks (if you have 2, use two otherwise use 1 DB or a Weighted Odd Object and do 20/18/16 – switch as needed)

100m Run after each set

15-12-9:

Dumbbell Devil Press (if you have 2, use two otherwise use 1 DB or a Weighted Odd Object and do 20/18/16 – alternate each rep)

100m Run after each set

Accessory

3 Rounds: 10/10 Bulgarian Split Squats 10 Cat Cow Exercises 10/10 Single Arm Dumbbell Tempo Bench

Stretch Sesh!

1:30 Pigeon Stretch (R/L) 1:00 Seal Stretch 2:00 Child's Pose

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