Tuesday 12.1.2020 (Home Workout)

*Please check your email or click to see the post in our FB group about the two-week "Pause" that began Monday. If you have any questions about the workout, or anything else, please reach to one of your coaches!

"FITNESS" & "PERFORMANCE"

Warm-up:Two sets of30 seconds of Inchworms30 seconds of Lateral Lunges30 seconds of Plank Shoulder Taps30 seconds of Sampson Stretch Lunges30 seconds of No-Push-up BurpeesRest 30 secondsA. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 — Turkish Get Up x 1 rep each arm or Half-Turkish Get Up x 3-4 reps each sideMinute 2 — Single Leg Deadlift x 6-8 reps Left Leg @3011 tempoMinute 3 — Single Leg Deadlift x 6-8 reps Right Leg @3011 tempoMinute 4 — Prone W-Press x 8-10 reps @1111 tempo (retract the shoulder blades and press the arms overhead into a "Y" position)Rest 3 minutes, then...B. Complete as many rounds and reps as possible in 7 minutes of:7 Single Arm DB Hang Clean & Jerks Each Arm21 Double-Unders or 14 Mountain ClimbersRest 3-5 minutes, then...C. Two or Three sets of:Single Arm Floor Press Holding Glute Bridge x 6-10 reps each arm @ 3111followed by...Single Leg Hip Thrusts x 8-10 reps/side @ 2010followed by...Side Plank Hold x 30-40 seconds/sideRest 60 seconds between sets

"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.