Thursday

April 1, 2020

Warm up 

5 min jog, bike, row or 5 min of dancing with your family 

*bonus post a video and tag on social media*

dynamic w/u

10m high knees 

10 butt kicks 

10 bear crawl 

10m backwards bear crawl

200m jog

2 x rest 1 min btw rounds NFT (not for time) 

on second round increase intensity

 

 

Strength

Back Squats 

3 sets for max repetitions with 135/95# 

*use the bar empty for 5 reps x 2 sets and stretch or mobilize what you may need*

Then start your working sets. 

Keep form PERFECT https://youtu.be/ultWZbUMPL8 

 

Met-Con 

150 americana kettlebell swings

 

ll swings 53/35# 

 

*Every time you stop and rest, you must complete 5 Push-ups, record your reps of push-ups in the notes*

 

@HOME verison

 

Warm up 

5 min jog, bike, row or 5 min of dancing with your family 

*bonus post a video and tag on social media*

dynamic w/u

10m high knees 

10 butt kicks 

10 bear crawl 

10m backwards bear crawl

200m jog

2 x rest 1 min btw rounds NFT (not for time) 

on second round increase intensity

 

Strength / Skill

Air squats 

4 sets x max reps 

 

Met-con 

150 American swings with a milk jug, a small child, your spouse, soup cans in bag, tire, dumbbells, or anything you want to swing. 

 

*Every time you stop and rest, you must complete 5 Push-ups, record your reps of push-ups in the notes*

Feel free to use your knees if you have to. 

 

 

 

 

 

 

 

 

 

 

 

 

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