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TUESDAY 200616

Warm-up

200m Jog

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Side Plank
– Alternating Reverse Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– Sit-ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Review the movements and setup
**Partner up to share machines


FITNESS and PERFORMANCE 200616

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 15/10 Calories of Assault Bike
Minute 4 – 20 Situps
Minute 5 – 20 Russian Kettlebell Swings

Then immediately into

2 Rounds for time:
20/15 Calories of Rowing
40 Double-Unders
15/10 Calories of Assault Bike
20 Situps
20 Russian Kettlebell Swings

10 minute cap on the 2 rounds of work. Tracking time to complete the 2 rounds.


Active Warm up at home

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest


21-15-9 Squat and Jump

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

Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders


21-15-9 Burpee Deadlift

When the running clock reaches 28:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts


AMRAP 10

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts


Mobility

Roll Posterior
LAX to Feet and Shoulders
Banded Lat and Shoulder Stretch

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