060420 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



(Essentials) - Day 4


3 sets:

- 6 dumbbell deadlifts, pausing just above the knee for 3 seconds (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 4


3 sets:

- 6 barbell deadlifts, pausing just above the knee for 3 seconds (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)

Repeat the cycle for 20 minutes:

- 15 squat jumps

- 25 double unders (low volume)


(Full Gym)

Repeat the cycle for 20 minutes:

- 10 wallballs (unbroken weight)

- 25 double unders (low volume)


Goal RPE - 5-7


**Record your standards and weight below


REFLECTION: SOUL ON FIRE



Brainstorm something NEW to do that could set 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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