Wednesday, April 8, 2020

Wednesday, April 8, 2020 COVID19 Training Block

Warmup

Prepare using your routine, using a park with a bench and bars would be helpful

Pre-Set

2 X's through:

50 jumping jacks

40 flutter kicks

30 walking lunges (15 each leg)

20 Plank with march (10 each leg)

10 Burpees

Part I (3-4 rounds, or 15 minutes)

Wall Sit (60 seconds)

Pushup w/ ft. on bench or swing, hands on ground (10-20)

Pull up or inverted Row (5-15)

Boat - Banana's (8 each, hold for a 5 count)

Part II (3-4 rounds, or 15 minutes)

Squats w/ shoulder mobility 10 Reps

*at lowest point. right hand to right foot, line hands, elbows, shoulders up to the sky, switch

Pushups w/ 90 degree rotation (10-20)

Neg. Pullups or Inverted Row (down 2- 3 - 4 - up)

Plank Jacks (30)

Part III (3-4 rounds or 15 minutes)

Jumping Lunges (30 total)

Pushups w/ ft. on ground, hands on bench or swing (10-20)

Shadow Boxing Combo (hook-hook-uppercut-uppercut)

Hanging leg lefts (hanging from something) (10-15)

*or on back doing leg lifts.

FINISHER

5 pushups - 5 Squats  for 3 minutes