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WEDNESDAY 200520

Warm-up for gym and at home

2 Minutes on the machine
10 Samson Lunges in Place
20 Bunny hops in place
10 Reverse lunges
10 Squats
10 Situps
10 Down ups


FITNESS 200520

Complete as many rounds and reps as possible in 30 minutes of:

40/30 Cal Bike
40 Hops over the Dumbbell
30 sec Farmer’s Carry Hold or 100m Carry
20 Dumbbell Thrusters
10 Strict Knees to Elbows


PERFORMANCE 200520

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
40 Double-Unders
30 sec Farmer’s Carry hold (32/24 kg KBs) or 100m carry
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows


At Home Workout- Run Snatch Squat

Every 4 minutes, for 24 minutes (3 sets) of:

Station 1 = 25/18 Calorie Assault Bike/Row/200m Run + 30 Alternating Dumbbell Snatches + 20 Goblet Squats

Station 2 = 100 Double Unders + 30 Down Ups


Mobility

LAX to Feet and Shoulders
Roll Posterior
Couch Stretch

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