Monday, April 13, 2020

Monday, April 13, 2020 - COVID19 Training Block

Warmup

Prepare as you wish, be intentional

Pre-Set

2 X's through:

50 Jumping Jacks

40 Mtn Climbers

30 Steam Engines (standing alt. elbow to knee)

20 Spead Skaters

10 Burpees

Part I (3-4 rounds)

Squats (10-30 reps depending on weight)

Pushups (10-30+)

Pullups (5-10+)

Fifer Scissors (10-20 switches)

Part II (3-4 rounds)

Lateral Lunges (8 each leg)

Incline streamline pushups (10+)

Inverted Row (8-20+)

Plank w/ alt. shoulder touch (on hands and ft.)

Part III (3-4 rounds)

Tuck Jumps (10)

Single leg Bench Squats or pistols (sit down to bench with one leg and back up)

*10 reps each leg

90 degree static hold with pull ups or inverted rows (:45-:60)

Decline Pushups (10-30) Ft. on Bench, hands on floor

Boat/Banana (8 switches, hold for :05)

Finisher

3 Minute Jog away from where you are - :30 Rest - SPRINT back as fast as you can