Tuesday, April 21, 2020

1. General Warmup
:20 x :10 x 3
1. ball of foot hops
2. pushup + downdog
3. samson stretch

Body weight only:
2. 3 sets for quality;
10 single leg hip bridge per side- 20 total
10 single leg deadlift floor touches per side- 20 total

3. AMRAP x 10 min:
50 double unders/ single under/ jumping jacks
40 up downs (burpee without push-up)
30 reverse lunges (15 each leg)
20 pushups
10 plank shoulder taps (10 each side- 20 total)

DB/KB option:
2. 3 sets for quality;
10 KB/DB single leg hip bridge per side- 20 total
10 KB/DB single leg deadlift floor touches per side- 20 total

3. AMRAP x 10 min:
50 double unders/ single under/ jumping jacks
40 up downs (burpee without push-up)
30 DB/KB goblet reverse lunges (15 each leg)
20 pushups
10 plank DB rows (10 each side- 20 total)

4. optional core accessory;
For quality:
accumulate 5 min of deadbugs (resting as needed during 5 min clock, but accumulating max time in 5 min)

5. stretch/recover
1 min x 2 sets (4 min)
Left side scorpion
right side scorpion