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TUESDAY 200602

Warm up

90 sec on the machine
15 Waiter Bows
10 Reverse lunges
10 Squats
10 Down Ups
10 Box Step ups

Three sets (w/ empty barbell or PVC):

Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds

from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds

Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds

Build to your working weight and movements


FITNESS 200602

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 12/8 Calories of Biking
Station 2 – 10 Overhead or Goblet Squats @ 2 sec descend 1 sec pause in bottom
Station 3 – Max Reps of Burpee Box Step-Overs
Station 4 – Rest


PERFORMANCE 200602

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead Squats (115/80 lbs)
Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)
Station 4 – Rest

Record total reps of burpee box jumps…..RX is assuming you made the other working requirements in each minute.


Active Warm up at home

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
60 seconds of Bear Crawl
30 seconds of Pigeon per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds


EMOM at home

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

Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row or 45 sec shuttle run
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 sec hand release push ups
Station 4 – Rest

Track reps of HSPU or Hand Release Push ups


Mobility

LAX to Feet and Shoulders
Banded Hamstrings
Roll Posterior
Pigeon Stretch

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