Warm-up
Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)
10 Leg Swings Front/Back Side/Side
10 90/90 Hip Switches
10 Downward/Upward Dog Transitions
Banded Shoulder Distraction Stretch
Strength and Skill
[Practice for Workout]
Spend 5-6 minutes practicing or warming up Handstand Walk technique or Handstand/Pike Shoulder Tap movement so that you know which option to perform in the workout.
FITNESS 202010304
As many rounds and reps as possible in 24 minutes:
200M Run
40′ DB/KB Farmer Carry Walking Lunge (30-35#, 20-26#) [20′ turn around]
Bike 12/9 Calories
20 Handstand or Pike Shoulder Taps or :30 Handstand Hold Against Wall*
* Sub = Double KB/DB Overhead Walk (slow and controlled), or bear crawl
Scoring: through Handstand Hold/Taps = 1 full round. Each 20′ = 1 rep on lunges.
Stimulus for today is staying in the 70-80% effort range. There is an Open workout test tomorrow and the Open coming up next week so take it a bit easier today.
Scoring: Rounds + Reps
PERFORMANCE 202010304
As many rounds and reps as possible in 24 minutes:
200M Run
40′ DB/KB Farmer Carry Walking Lunge (50-53#, 30-35#) [20′ turn around]
Row 14/10 Calories
40′ Handstand Walk*
* Sub = Double KB/DB Overhead Walk (slow and controlled), or :30 handstand hold, 20 handstand shoulder taps, or bear crawl
Scoring: through HSW = 1 full round. Each 20′ = 1 rep on both movements.
Stimulus for today is staying in the 70-80% effort range. There is an Open workout test tomorrow and the Open coming up next week so take it a bit easier today.
Scoring: Rounds + Reps
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