Thursday, 03.26.20

Team Thursday!

We are including a team option for today. Grab a family member in quarantine with you!

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Check out Coach Allie & Matt going over Squat Therapy HERE

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Warmups:

3 rounds

5 breaths in child’s pose

5 breaths in up dog

5 breaths in down dog

3 rounds

5 glute bridge (:02 pause at top)

5 relax to hollow hold (:02 hold)

5 relax to superman (:02 pause)

5 reverse lunge and twist (each leg)

3 rounds

5 push up to down dog

5 air squats

5 step down/up burpees

5 split squat (each leg)

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Movement discussion prep below

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Team:

Amrap 35
Run, 400 m w/ implement
50 kB / Dumbbell push Press 
50 Pull-ups
50 kb / Dumbbell Front Squats
50 Push-ups
50 kb / Dumbbell oH Lunges
50 Air Squats

– run : if no accurate 400m distance. Decent runners , run for 1:30. Slower runners run 2 min straight. 1 min out. 1 min back

– if no pull-up bar , sub kb or Db swings

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Individual

A. Skill: free standing HS work : 5-7 minutes

B. Skill: thoracic bridge work : accumulate 2 min of time in bridge

C. W/ vest or backpack

AMRAP 25

400m run

30 kB / dB swings 50/35 (53/35 kB)

20 goblet squats

20 pushups

30 box step overs (or any object up and over)

40 air SqTs

*when time stops, no matter where you are, finish with a cool down 400m run.

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Cool down:

A. 5-10 min of SqT Therapy. See coaches email above.

B. Weighted sit-ups 3 x 15

C. Weighted good morning 3 x 10

D. 5-7 min in athletes choice of stretch position

use anything for your weight for B&C

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