Monday 12.14.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-upTwo sets of:60 seconds Run/Bike/Row/Jump Rope/Jumping Jacks30 seconds of Alternating Scorpion Kicks30 seconds of Sampson Lunges30 seconds of Alternating Cossack Squats30 seconds of Superman Hold30 seconds of Divebomber Push-Ups30 seconds of Inchworm Walk + Scap Push-Up30 seconds of Jumping Air Squats60 seconds of restBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.A. Three sets of:Tempo Goblet Squats x 4-6 reps @5151 tempoRest 20 secondsGoblet Squats x Max Reps in 30 secondsRest 2 minutesB. Three sets of:Unsupported Bent Over Single Arm DB Rows x 8-12/side @3111 (start each rep in a neutral grip and rotate to a supinated grip as your pull to the lowest ribs)Rest 30 secondsPistols or Pistol Progressions x Max reps in 45 secondsRest 90 secondsC. Complete as many rounds and reps as possible in 6 minutes of:12 Alternating Single Arm Plank Rows12 Single Arm Front-Racked Reverse Lunges (switch arms after 6 reps)

"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.