042020 WORKOUT

DAILY WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees


Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause


WORKOUT

LEVEL 1

30-20-10 reps: Dumbbell Thrusters Jumping pullups (Rx) Female weight: 10#/Male weight: 20# Class time cap: 10 minutes


LEVEL 2

30-20-10 reps: Dumbbell Thrusters *Alternating with 15-10-5 reps: Strict pullups (Rx) Female weight: 20#/Male weight: 35# Class time cap: 10 minutes


LEVEL 3

(Essentials) 30-20-10 reps: Dumbbell Thrusters Strict pullups (Rx) Female weight: 35#/Male weight: 50# (Full Gym) 30-20-10 reps: Barbell Thrusters Pullups (Rx) Female weight: 65#/Male weight: 95# Class time cap: 10 minutes


REFLECTION - TURN IN HOMEWORK: TOP 3 PRIORITIES

Turn in Homework - What did you do over the weekend that was in line with your top 3 priorities?


APRIL BONUS OPPORTUNITY: 100 PUSHUPS

On your own time, complete 100 pushups! If 100 is too many, you may modify the number to be 50 or 75 pushups. If you are unable to do standard pushups, you can modify to cobra pushups.

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