Monday 12.7.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-upTwo Sets of:Bear Crawl x 30 secondsDead Bugs x 20 repsScapular Push-Ups x 10 + Downward Dog Toe Touches x 20Russian Baby Makers x 10Rest 60 secondsA. Every minute, on the minute, for 20 minutes (4 sets of):Station 1: 6-8 Left Leg Reverse Lunges @ 4011(elevate the front foot on a plate or 2-4" platform to make these tougher; hold DB/KB in a suitcase or goblet hold)Station 2: 6-8 Right Leg Reverse Lunges @ 4011Station 3: 16-20 Alternating Dumbbell Plank RowsStation 4: 45 Seconds of Double-Unders or Lateral Hops Over DB/KBStation 5: 20 Second Side Plank each sideWhen the running clock reaches 25:00, perform the following:B. Three sets of:Half Turkish Get Up x 3-5 reps each arm (perform these slowly and under control)Rest 30 secondsReverse Snow Angels x 8-10 reps @ 2111Rest 30 secondsBodyweight Triceps Extension x 10-15 reps @ 2010Rest as needed

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.