Monday 3.30.2020 (Home Workout)
Join us for Live Sessions of today's workout on ZOOM at 7am and 4pm! Hop in by following the link here.
"HOME WORKOUT"
Warm-up:Every minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bird Dog x 6-8/sideMinute 2 – Deadbugs x 16-20Minute 3 – Russian Baby Makers x 10 repsMinute 4 – T-Spine Open The Book x 3-5/sideA. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 — Bulgarian Split Squat x 6-10 reps @3011 Left LegStation 2 — Bulgarian Split Squat x 6-10 reps @3011 Right LegStation 3 — Wall-Facing Handstand Hold (or Piked Hold off Box) x 30-40 SecondsStation 4 — Hollow Body Hold or Flutter Kicks x 40-60 seconds*Load the Split Squats in any way you'd like; if you have a barbell, use a Front-Racked position.B. Three sets for max reps of:60 Seconds of Front Squats, Goblet Squats, or Air SquatsRest 30 seconds60 Seconds of Push-upsRest 30 secondsImmediately Followed by...C. 3 Minutes to accumulate as much time as possible in a Plank from the ElbowsFinish with....D. 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
"AEROBIC DEVELOPMENT"
800 Meter Run @75-80%Rest 3 minutesx 2 sets+400 Meter Run @80-85%Rest 2 minutesx 4 sets+200 Meter Run @85-90%Rest 1 minutex 6 sets