060120 WORKOUT

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


MOVEMENT FOCUS: LOWER BACK



(Essentials) - Day 1


3 sets:

- 8 single dumbbell good mornings

- 8 cat cows

Take note of if/when your lower back starts rounding or getting weak, and whether you are able to fully flex and extend your lower back. Record any observations you make about your lower back


(Full Gym) - Day 1


Max Weight Clean

- Build to your heavy barbell clean for the day.

Take note of if/when your lower back starts rounding or getting weak. Record any observations you make about your lower back.


Cat Cow Flow

- 15 cat cows

Take note of whether you are able to fully flex and extend your lower back. Record any observations you make about your lower back.


WORKOUT



(Essentials)

Complete 4 cycles:

- Short run (~1 min)

- 10 pullups (low volume)

- Short run (~1 min)

- 10 dumbbell cleans (medium weight)


(Full Gym)

Complete 4 cycles:

- Short run (~1 min)

- 10 pullups (low volume)

- Short run (~1 min)

- 10 barbell cleans (medium weight)


Goal RPE - 6-8


**Record your standards and weight below


REFLECTION: LAUGH OUT LOUD



Turn in Homework - How did you get your laughs this weekend?


JUNE CASHOUT

Take the opportunity today to do 4 sets of max strict or jumping pullups! Hang on the bar and keep doing pullups until you can't anymore!

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