Friday, 03.20.20

 

Whiteboard Session of todays Programming brought to you by Coach Sean. 

Click HERE

Warmup

Amrap 5

5 heel sweeps (each side)

5 knee hugs (each side)

5 heel to butt (each side)

5 good mornings

5 lateral lunge (each side)

5 no push burpees

Amrap 5

5 air squats

5 push ups

5 vertical jumps

5 step down/up burpees

5 calf raises

Workout 

A. 4 rounds:

2:00 run, 1:00 KB/DB squat clean thruster (single arm, alternating. 50/35 ish)

rest 2:00 between rounds

B. AFAP

100 Air SqTs

200 double unders

100 box jump overs (no rebounding)

No Equipment:

A. 3 rounds: 2:00 run + 1 min of air squats , rest 2:00 between rounds

B. AFAP

100 alt lunge

200 double unders

100 jump overs

COOLDOWN

2 rounds

10 glute bridge (:02 pause at top)

10 relax to hollow hold (:02 hold)

10 alt. superman

into,

2 rounds

5 child’s pose rock backs

5 breaths in up dog

5 breaths in down dog + 2 min calf stretch

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