Wednesday 12.2.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-up:Every minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bird Dog x 6-8/sideMinute 2 – Deadbugs x 16-20Minute 3 – Russian Baby Makers x 10 repsMinute 4 – Dive-Bomber Push-ups x 30 secondsA. Two sets of:
Bulgarian Split Squat x 6-8 reps @ 3011immediately followed by…Bulgarian Split Squat Static Hold x 30-45 secondsRest 60 seconds, then perform the same on the other leg; then rest 2 minutes before returning to the first leg.You will perform the first 6-8 reps holding a KB or DB, then, after the 8th rep, you’ll drop the weight and assume the active bottom position of the split squat – knee just 1-2 inches off the ground – and hold that position for 30-45 seconds.If you need to regress this movement, perform a Split Squat without elevating the rear foot. In terms of progression of loading, holding the DB/KB in a Suitcase hold will be easier than holding in a Goblet position. The most difficult progression would be holding the DB/KB overhead.B. 
Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Tempo Narrow-Stance Heels-Elevated Squats (Cyclist Squats) x 4-6 reps @ 3131(feet hip width apart and toes forward; elevate heels 1-2 inches on a plate or platform; if you can hold a weight in a goblet position, do so)Station 2 – Wall Facing Handstand Hold (or Front Leaning Rest) x 30-45 secondsStation 3 – Single Arm Dumbbell Row x 8-10 reps/side @2010Station 4 – Hollow Hold or Flutter Kicks x 30-45 secondsC. 
Two sets for max reps of:60 Seconds of Biceps Curls (hold your DB by both ends, or your KB by the horns)Rest 2 minutes

"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.