Monday, April 20, 2020

20
Apr

Monday, April 20, 2020

1. Warmup:
:20 on x :10 off x 3
1. inch worm + pushup
2. russian twist
3. mountain climbers
4. squat + vertical jump

2. Equipment workout:
For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters
The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one. For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout. Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

2. Limited equipment/ no equipment
For time: (Time cap: 20 minutes)
50 single DB/KB/Backpack deadlifts (25 on each side)
50 situps (use pillow for low back if needed)
50 step ups (utilize couch/ottoman)
50 backpack squats/ air squats

3. Core accessory
Tabata :20 on x 10 off x 8 (8 min)
hollow hold or tuck hold

4. stretch/recover
child’s pose x 2 min