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TUESDAY 200630

Warm-up

Hop on a Machine for 3 minutes
20 Waiter Bows
30 Sec Forward Fold

With a moderate KB
10 Single leg Deadlifts each side
10 Swings

10 Push ups
30 Sec Handstand Hold

Review the movements to them progressively prepare….

Three Sets:
5 Deadlifts/10 Swings
(practice touch and go cycling)
20-30 seconds Handstand Hold/5 Hand release Push ups
(practice perfect hand placement each time)


FITNESS 200630

For time:

36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups


“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts
Strict Handstand Push-Ups

Time cap of 10 Minutes.


BodyBuilding

Every 90 sec , for 3 sets of:

Station 1 – Barbell Hip Thrust x 6 reps @ 2 sec descend
Station 2 – Band Pull-Aparts x 30 reps @ controlled pace
Station 3 – L-Sit x 60 seconds (accumulated time)


At Home Warm-up

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
60 seconds of Squat Hold


Run Squat Run

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

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run


Mobility

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

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