Saturday 5.23.2020

 

“HOME WORKOUT”

A. Four sets of:
Deadlift/Hinge Variation x 6-12 reps
Rest 60-90 seconds
Upper Push Variation x 8-12 reps
Rest 60-90 second

*Hinging variations include: Deadlifts, Romanian Deadlifts, Good Mornings, Barbell Hip Thrusts, Power Cleans, Single Leg Deadlifts, etc.

*Upper Push Variations include: Bench Press, Overhead Press, Push Press, Strict Handstand Push-ups, Floor Press, etc.

B. Every minute, for 16 minutes (4 sets of each):
Min 1: 45 Seconds of Wall Sit
Min 2: 45 Seconds of Band Pull Aparts or Bent Over Flies
Min 3: 45 Seconds of Lateral Step-Ups or Lateral Lunges
Min 4: 45 Seconds of Plank March

“AEROBIC DEVELOPMENT”

Bike, Run, or Row:
30 Seconds @moderate intensity
Rest 15 seconds
x 6 rounds (record total distance)

Rest 1-2 minutes, then…

1 Minute @same speed as above
Rest 15 seconds
x 3 rounds (record total distance)

Rest 1-2 minutes, then…

90 Seconds @same speed as above
Rest 15 seconds
x 2 rounds (record total distance)

Rest 1-2 minutes, then…

3 Minutes @same speed as above (record total distance)