Tuesday, April 7, 2020

7
Apr

Tuesday, April 7, 2020

1. General Warmup
2×1 min each: (6 min)
1. Bear crawl (high/low hip)
2. pushup + floor facing angels
3. squat-hammy grinder

Body weight only:
2. EMOM x 9 min;
1. v-ups or tuck ups
2. cossack squats
3. alt. leg glute bridge
*goal here is to move within the full min at a steady pace

DB/KB option:
2. EMOM x 9 min:
1. KB/DB v-ups or tuck ups
2. goblet cossack squats
3. alt. single leg glute bridge with weight extended in pressing position
*goal here is to move within the full min at a steady pace

3. Body weight conditioning;
21-15-9 reps for time;
couch dips
burpees jumping over object
*use a backpack or pillow to jump/step up and over.

4. optional core accessory;
Alt. tabata :20 on x :10 off x 4 sets
1. russian twists
2. plank hip taps

5. stretch
2x 1 min each (4 min total)
L side scorpion hold
R side scorpion hold