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TUESDAY 200609

Warm-up

200m Jog
15 Waiter Bows
Pigeon Stretch Both sides
10 Squats
10 Jumping Lunges

Grab a moderate KB

10 KB Dedlifts
10 Swings
10 Goblet Lunges

Swap out for heavier KB’s for the strength- warm up the lunges


Strength and Skill

Every 2 minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps

Go heavy, the final steps should not be performed without struggle.


FITNESS 200609

For time:
40 Calorie Bike
50 Box Step-Overs
50 Kettlebell Swings
50 Box Step-Overs with Kettlebell
40 Calorie Bike


PERFORMANCE 200609

For time:

50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row

20 minute time cap


Active Warm up at home

When the clock starts, perform…

Complete 3-4 sets at 70-80% of:

2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest


AMRAP Burpee Press Lunge

When the running clock reaches 20:00, perform the following:

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Push Press
20 Dumbbell Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.


Mobility

LAX to Feet, Shoulders, and Glutes
Roll Posterior
Pigeon Stretch

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