060820 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: CORE



(Essentials and Full Gym) – Day 1

Hollow Test

- Hold a hollow for as long as possible in the pushup position

3 sets of:

- 5-15 pushups, taking note of when your core starts to lose strength

WORKOUT



(Essentials)

Complete the following:

- 20 alternating dumbbell snatches (medium weight)

- Short crab walk (~10 meters)

- 40 alternating dumbbell snatches

- Short crab walk

- 60 alternating dumbbell snatches

- Short crab walk

(Full Gym)

Complete the following:

- 20 barbell snatches (light weight)

- Short crab walk (~10 meters)

- 40 barbell snatches

- Short crab walk

- 60 barbell snatches

- Short crab walk

Suggested timecap: 12 minutes

Goal RPE: 6-8

**Record your standards and weight below

REFFLECTION: SOUL ON FIRE



Turn in Homework – Did you do something over the weekend that sets your soul on fire?

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