Monday 11.30.2020 (Home Workout)

*Please check your email or click to see the post in our FB group about the two-week "Pause" that begins today. If you have any questions about the workout, or anything else, please reach to one of your coaches!

"FITNESS" & "PERFORMANCE"

Warm-upTwo Sets of:Bear Crawl x 10 steps forward + 10 steps backwardDead Bugs x 20 repsScapular Push-Ups x 10 + Downward Dog Toe Touches x 20Russian Baby Makers x 10Rest 60 secondsA. For Max Reps60 Seconds of Air Squats or Goblet SquatsRest 60 seconds60 Seconds of BurpeesRest 60 seconds60 Seconds of V-UpsRest 60 seconds60 Seconds of Jumping LungesRest 60 Seconds60 Seconds of Plank Complex (30 Second Reverse Plank + 30 Second Front Leaning Rest)Rest 3-5 minutes, and use this time to calculate your reps for Part B. Then…B. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 — Air Squats or Goblet Squats x 60-70% of Reps Achieved in 60 secondsMinute 2 — Burpees x 60-70% of Reps Achieved in 60 secondsMinute 3 — V-Ups x 60-70% of Reps Achieved in 60 secondsMinute 4 — Jumping Lunges x 60-70% of Reps Achieved in 60 secondsMinute 5 — Plank Complex x 40 Seconds (20 Second Reverse Plank + 20 Second Front Leaning Rest)Rest 3-5 minutes, then...C. Two rounds of:60 Second Couch Stretch Left Side60 Second Couch Stretch Right Side60 Second Pigeon Stretch Left Side60 Second Pigeon Stretch Right Side*Try to practice breathing through your nose during this stretch sequence.

"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.