061120 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 4

3 sets:

- :20 L-hang hold

- 3 tempo mountain climbers on each side (3 sec up, 3 sec back)

Take note of when your core loses strength and you struggle to hold the hollow position.

WORKOUT



(Essentials)

Complete 6 cycles:

- 3 two-dumbbell clean and jerks (heavy weight)

- 9 burpees over the dumbbells

- Short bear crawl (~20 meters)

(Full Gym)

Complete 6 cycles:

- 3 barbell clean and jerks (heavy weight)

- 9 burpees over the bar

- Short bear crawl (~20 meters)

Suggested timecap: 18 minutes

Goal RPE - 6-8

**Record your standards and weight below

REFLECTION: SELLING YOURSELF SHORT



What do you think would happen if you didn’t downplay that ability?

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