Tuesday 4.7.2020 (Home Workout)

"HOME WORKOUT"

A. Gymnastics PlayTake 12-15 minutes to practice 2 or 3 of the Skills below:- Handstand Walk x 30-50 feet or Handstand Hold x 30-45 seconds- Pistols or Single Leg Balancing Work x 20-30 second each leg- L-Sit or Tuck Sit Variations x 30-60 seconds- Double-Unders x 40-60 secondsB. Sprint Sets (Option 1 - Bodyweight)Every 2 minutes, for 16 minutes (8 sets):12 Walking Lunges (with or without weight)12 No-Push-up Burpees Over Object(Option 2 - Barbell)Every 2 minutes, for 16 minutes (8 sets)4 Hang Power Cleans (tough but unbroken)8 Burpees Over the Barbell (Lateral Hop)**These are high effort, sprint sets. Each round should be completed as quickly as possible, then trust in your ability to recover between sets*****Cyclical Option (Run, Row, Bike, or Ski)60 Seconds @85-90% (a pace that you could hold for 3-4 minutes, if needed)Rest 60 secondsx 6-8 rounds (12-16 minutes)Rest 4-6 minutesx 2 sets

"AEROBIC DEVELOPMENT"

Every 3 minutes, for 30 minutes (5 sets of each):Odd Intervals -- 400 Meter Row @80-85%Even Intervals -- 400 Meter Run @80-85%