042120 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

Set a timer for 12 minutes: *First 4 minutes: Run 200m As many jumping pullups as possible in remaining time *Second 4 minutes: Run 200m As many dumbbell deadlifts as possible in remaining time *Third 4 minutes: Run 200m THEN, as many jump squats over the dumbbells as possible in remaining time (Rx) Female weight: 20#/Male weight: 35#


LEVEL 2

For total reps, in 12 minutes: *First 4 minutes: Run 400m As many strict pullups as possible in remaining time *Second 4 minutes: Run 400m As many dumbbell deadlifts as possible in remaining time *Third 4 minutes: Run 400m As many jump squats over the dumbbells as possible in remaining time (Rx) Female weight: 35#/Male weight: 50#


LEVEL 3

(Essentials) For total reps, in 12 minutes: *First 4 minutes: Run 400m As many strict pullups as possible in remaining time *Second 4 minutes: Run 400m As many dumbbell deadlifts as possible in remaining time *Third 4 minutes: Run 400m As many jump squats over the dumbbells as possible in remaining time (Rx) Female weight: 50#/Male weight: 75# (Full Gym) For total reps, in 12 minutes: *First 4 minutes: Run 400m As many ring muscle ups as possible in remaining time *Second 4 minutes: Run 400m As many barbell deadlifts as possible in remaining time *Third 4 minutes: Run 400m As many jump squats over the bar as possible in remaining time (Rx) Female weight: 195#/Male weight: 295#


REFLECTION: CHALLENGE AND OPPORTUNITY

Everyone deals with challenges in their lives. What is something challenging you're dealing with right now?


APRIL CASH-OUT: 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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