Friday, April 3, 2020

Friday, April 3, 2020 - COVID19 Training Block

Warmup

Do your M-W-F Stretching routine, respect your workout by preparing the body to move the right way.

Pre-Set

2 X's through:

50 Jumping Jacks

40 Butt Kickers

30 Speed Skaters

20 Squat Jumps

10 Burpees

Part I (3-4 X's or 15 minutes)

Box/Bench Jumps (jump up to or over something) 10 Reps

Pushups 10-30 Reps (until it's hard)

Pullups or Inverted Row 5-15 Reps (park with playground or swing set is good)

Bridge Rocker 30 pulses (plank on elbows and toes)

Part II (3-4 X's or 15 minutes)

Power Step Ups on bench (launch off of foot on bench for height) 8-10 each leg

Incline Clap Pushups (ft. on ground, hands on bench, clap between reps) 10-30 reps

Single leg pistols (use swings) (10 each leg)

Shadow Boxing - Upper Cuts (:30-:45 seconds)

Part III

Standing Broad Jump 10 reps

Decline pushups (ft. on bench, hands on ground) 10-30 reps

Monster walk (down in squat position at low point) 30 steps

Tuck Ups 10-20 reps

Finisher

3:00 AMRAP

Burpee + Drea Roll