061220 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 5

Retest:

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

- 3 sets of 10-15 pushups, taking note of when your core starts to lose strength

Record any observations you’ve made through the week about your core.

WORKOUT



(Essentials)

Complete the following:

- Short run (~2 min)

- 20 jump squats holding a weight (medium volume)

- Short run (~2 min)

- 20 alternating dumbbell snatches (medium weight; medium volume)

- Short run (~2 min)

- 20 situps (medium volume)

- Short run (~2 min)

- 20 pushups (medium volume)

(Full Gym)

Complete the following:

- Short run (~2 min)

- 20 wallballs (medium volume)

- Short run (~2 min)

- 20 alternating dumbbell snatches (medium weight; medium volume)

- Short run (~2 min)

- 20 situps (medium volume)

- Short run (~2 min)

- 20 pushups (medium volume)

Goal RPE - 7-9

Suggested timecap: 14 min

**Record your standards and weight below

REFLECTION: SELLING YOURSELF SHORT



Homework – In some way over this weekend expose your true abilities in the area that you tend to sell yourself short in.

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