Saturday 5.23.2020

"HOME WORKOUT"

A. Four sets of:Deadlift/Hinge Variation x 6-12 repsRest 60-90 secondsUpper Push Variation x 8-12 repsRest 60-90 second*Hinging variations include: Deadlifts, Romanian Deadlifts, Good Mornings, Barbell Hip Thrusts, Power Cleans, Single Leg Deadlifts, etc.*Upper Push Variations include: Bench Press, Overhead Press, Push Press, Strict Handstand Push-ups, Floor Press, etc.B. Every minute, for 16 minutes (4 sets of each):Min 1: 45 Seconds of Wall SitMin 2: 45 Seconds of Band Pull Aparts or Bent Over FliesMin 3: 45 Seconds of Lateral Step-Ups or Lateral LungesMin 4: 45 Seconds of Plank March

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)