Friday 12.4.2020 (Home Workout)
"FITNESS" & "PERFORMANCE"
Warm-upDynamic Stretchesfollowed by…Tabata Warm-up20 seconds of Plank Shoulder Taps10 seconds rest20 seconds of Alternating Leg V-Ups10 seconds rest20 seconds of Banded Presses or Down Dog Toes Touches10 seconds rest20 seconds of Jumping Lunges10 seconds restx 3 rounds (6 minutes)then...A. Every 3 minutes, for 15 minutes (5 sets), for times:12 Alternating DB Snatches6 Burpees Over the DB/KB12 Goblet Squats6 Burpees Over the DB/KB*Compare to 4.17.2020*If you have a KB instead of a DB, you can perform Snatches (6 each arm, not alternating), or 12 KB Swings.Rest as needed, then…B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 — Powell Raise x 8-10 each side @3010 tempo (hold a very light ojbect for these)Station 2 — External Rotations x 8-10 each side @ 3010Station 3 — Plank Reaches x 6-8/side w/2-second hold on each repStation 4 — Hip Flexor Stretch x 40 seconds each sideFinish with…5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing up a big balloon)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2
"RUN, ROW, OR BIKE"
1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.