Monday 5.11.2020 (Home Workout)
- 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09
- 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09
"HOME WORKOUT"
Warm-upEvery minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bird Dog x 6-8/sideMinute 2 – Deadbug x 8-10/sideMinute 3 – Dive Bomb Push-ups x 6-8 repsMinute 4 – Alternating Cossack Squat or Lateral Lunge x 40 SecondsA. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 — Romanian Deadlift or Good Morning x 4-6 reps @ 4011Station 2 — Russian Step up x 8 reps Left Side @ 20X1Station 3 — Pull-ups x 4-6 reps (add weight if these are easy) or DB Rows x 6-8 each armStation 4 — Russian Step up x 8 reps Right Side @ 20X1B. Four sets for max reps of:30 Seconds of Push-ups30 Seconds of Goblet or Front Racked Reverse LungesRest 30 secondsRest 2 minutes, then…C. Every minute, on the minute, for 6 minutes (3 sets):Minute 1 — 30-40 Second Hollow HoldMinute 2 — 30-40 Seconds of Reverse Snow Angels
"AEROBIC DEVELOPMENT"
Every 90 seconds, for 21-30 minutes (14-20 sets):Run 300m or Row 400m**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.