07.14.20 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: IMMATURE SQUAT


(Essentials) – Day 2

3 sets:

- 10-15 dumbbell goblet squats

- :30 squat hold

Take note of how well you’re able to keep your chest up and sink your hips back and down. Record any observations.

(Full Gym) – Day 2

3 sets:

- 10-15 landmine squats

- :30 squat hold

Take note of how well you’re able to keep your chest up and sink your hips back and down. Record any observations.

WORKOUT


Repeat the cycle for 14 minutes:

- 10m bear crawl or handstand walk (~:20)

- 10 pistol squats or air squats (light volume)

- 10 toes to hands (light volume)

- 3 bar muscle ups or 6 pullups (light volume)

Goal RPE: 7-9

REFLECTION: LOST BUT NOT FORGOTTEN


Who is someone that you have lost, but will never forget?

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