041520 WORKOUT



DAILY WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible: Part A VIDEO TUTORIAL: https://youtu.be/0_seK4LQGNQ 10 Jumping Jacks 10 Seal Jacks 10 High Knees 10 Air Squats 5 Burpees


(Movement Focus) Single Leg Deadlifts and Pushups

5 rounds: 5 single leg deadlifts on the left side 5 single leg deadlifts on the right side 2-5* pushup negatives (to a deficit if you have the ability) *2 reps if you can do slow pushup negatives longer than 10 seconds; more reps if you can't do a pushup negative longer than 10 seconds


(Level 1) DB Deadlifts, Burpees, and DB Carry

4 rounds: 20 dumbbell deadlifts 10 burpees Carry one dumbbell 100m (Rx) Female weight: 20#/Male weight: 35# Class time cap: 16 minutes


(Level 2) DB Deadlifts, Burpees, and DB Carry

4 rounds: 20 dumbbell deadlifts 15 burpees Carry one dumbbell 200m (Rx) Female weight: 35#/Male weight: 20# Class time cap: 16 minutes


(Level 3) DB Deadlifts, Burpees, and DB Carry

(Essentials) 4 rounds: 20 dumbbell deadlifts 15 burpees Carry one dumbbell 200m (Rx) Female weight: 50#/Male weight: 75# (Full Gym) 4 rounds: 20 plate deadlifts pinching a plate in each hand 10 plate burpees Carry one plate 200m (Rx) Female weight: 25#/Male weight: 45# Class time cap: 16 minutes


Reflection - Top 3 Priorities

What are your top 3 priorities? For example, your family, your health, and your career.

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