07.16.20 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 4

3 sets:

- 10-15 dumbbell goblet squats

- 3 tempo air squats (:10 down, :5 pause in bottom)

(Full Gym) – Day 4

3 sets:

- 10-15 landmine squats

- 5 tempo air squats (:10 down, :5 pause in bottom)

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

WORKOUT


(Essentials and Full Gym)

Complete the following:

- Long run (~10 min)

THEN, 5 cycles (everything light volume):

- 5 pullups

- 10 pushups

- 15 situps

- 20 air squats

Goal RPE: 6-8

Suggested timecap: 20 minutes

REFLECTION: LOST BUT NOT FORGOTTEN


What is a memory you wish you could make with the person that you have lost?

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