Monday 4.27.2020 (Home Workout)

*Live Classes on Zoom today @ 7am and 4pm.  Links can be found in the Facebook Group!

"HOME WORKOUT"

Warm-upTwo Sets:Bear Crawl x 20 steps forward + 20 steps backwardDead Bugs x 20 repsScapular Push-Ups x 10 + Plank Toe Touches x 20Russian Baby Makers x 10Rest 60 secondsA. Every 2 minutes, for 24 minutes (3 sets of each):Station 1 — Goblet Squat, Dumbbell Front Squat, or Back Squat x 4-8 reps @32X1 tempoStation 2 — Single Arm Bent Over Reverse Flies w/object x 8-12 each sideStation 3 — Shoulders Elevated Hip Thrust (weighted or unweighted) x 10-15 reps @30X1Station 4 — Single Arm Press Variation (Standing, Seated, Half-Kneeling) x 6-10 each side @20X1B. Three sets of:30 Second Overhead Carry or Hold Left Arm30 Second Overhead Carry or Hold Right Arm30 Seconds of Pistols or Lunge Variations30 Seconds of Arch Hold30 Seconds of Hollow Hold
Rest 30 seconds

"AEROBIC DEVELOPMENT"

40-45 minutes @steady pace:3 Minute Run/Row/Bike60 Second Loaded Carry @moderate50 Mountain Climbers3 Minute Run/Row/Bike60 Second Plank Hold100 Single Unders