Thursday, April 9, 2020

9
Apr

Thursday, April 9, 2020

1. Warmup
EMOMx 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
*use light weight KB/DB if you have it
Minute 2: 45 Second Prone Plank Hold with alt. arm reach
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

Body weight only:
2. AMRAP 6 min:
1 backpack deadlift, 1 backpack shoulder-overhead
2 deadlift, 2 shoulder-overhead
3 deadlift, 3 shoulder-overhead

DB/KB option:
2. 2. AMRAP 6 min:
1 L side DB/KB deadlift, 1 L side DB/KB shoulder-overhead
1 R side DB/KB deadlift, 1 R side DB/KB shoulder-overhead
2 L side DB/KB deadlift, 2 L side DB/KB shoulder-overhead
2 R side DB/KB deadlift, 2 R side DB/KB shoulder-overhead

3. Core accessory
accumulate max plank hold inside a 5 min clock.

4. Stretch
3 min. childs pose with prayers stretch/crossover stretch