060220 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 2


3 sets:

- 10 dumbbell deadlifts (unbroken weight)

- 3 bird dogs on each side (hold each for 3 seconds)

Take note of how strong your lower back stays after each set.


(Full Gym) - Day 2


3 sets:

- 10 barbell deadlifts (unbroken weight)

- 3 bird dogs on each side (hold each for 3 seconds)

Take note of how strong your lower back stays after each set.


Goal RPE - 4-5


WORKOUT



(Essentials and Full Gym)

Repeat the cycle for 14 minutes:

- 40 squats with a plate or dumbbell (light weight)

- 20 weighted situps (same weight as squats)


Goal RPE - 7-9


**Record your standards and weight below


REFLECTION: SOUL ON FIRE



What sets your soul on fire?


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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