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FRIDAY 200529

Warm-up

200m Jog
15 Heel Walk Steps
15 Toe Walk Steps
10 Alternating Spiderman pose holds
Downward Dog Pose – focus on hamstrings and calves
10 Leg Swings each way per side
10 Squats
10 Down Ups
10 Situps
5 Strict Pullups

Grab a dumbbell at a moderate weight
5 Presses per side
5 Single arm front squats per side

Get prepped for the workout.


FITNESS 200529

Four rounds for time of:

400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Push Press
200 Meter Run
10 Strict Toes to Bar or 15 Abmat Situps
10 Alternating Cossack Squats with Goblet Hold


PERFORMANCE 200529

Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (50/35 lbs)
200 Meter Run
10 Dumbbell Hang Squat Cleans (50/35 lbs)
10 Toes to Bar

*You will only use 1 Dumbbell for this workout
30 minute time cap.


Active Warm up at home

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg

Rest 30 seconds


Devil Squat AMRAP

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.


Mobility

LAX to feet
Mash Lats on a Roller
Couch Stretch
Mash Psoas on KB handle

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