Friday 12.18.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-upTwo sets of:60 second Run/Bike/Row/Jumping Jacks60 seconds of Deep Lunge Mountain Climbers30 seconds of Duck Walk30 seconds of Side Plank Reach Throughs per side30 seconds of Ground to Sky ReachesRest 30 secondsthen...A. Against a 2-minute clock, complete:8 Single Arm Hang Squat Cleans (4 each arm)12 Goblet Reverse Lunges (6 each leg)16 Single Arm Push Presses (8 each arm)Burpees x Max RepsRest 2 minutes between sets, and complete four sets for max reps of Burpees.Rest 3-5 minutes, then...B. Three sets of:30 seconds of Plank Kick-Throughs With Hand Tap30 seconds of Superman Punches @ 2121 tempoRest 30 seconds30 seconds of Side Plank Left Side (weighted if possible)30 seconds of Side Plank Right SideRest 60 seconds