052620 WORKOUT

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


Part B VIDEO TUTORIAL: https://youtu.be/9xp3A24XIXc

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause


MOVEMENT FOCUS: DORSIFLEXION



(Essentials and Full Gym) - Day 2


3 sets:

- :30 weighted knee stretch on each side

- 15 pause squats

Take note of how difficult it is to flex your ankles on each set of pause squats. Record any observations.


Goal RPE - 4-5


WORKOUT



(Essentials)

Complete 4 cycles:

- 14 dumbbell thrusters (medium weight)

- 14 burpees over the dumbbell

- Short run (~1 min)


(Full Gym)

Complete 4 cycles:

- 14 barbell thrusters (medium weight)

- 14 burpees over the bar

- Short run (~1 min)


Goal RPE - 6-8


**Record your standards and weights below


REFLECTION: LAUGH OUT LOUD



When was the last time you laughed out loud? Everyone could do good to laugh more. Think of the most recent time you really laughed and how it felt.


MAY CASHOUT

At anytime, seize the Opportunity to do 100 situps per day! If you do 3 times per week, that's 1200 situps in a month!


ENJOY!!!

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