Sunday, August 23, 2015

Prehab

Monster Walks x 10 steps each
Reverse Snow Angels, 2×10 reps
Sampson Stretch x :60

Warmup

Jog 200 meters
Row 10 Cals
10 Burpees
20 Walking Lunges

Conditioning

36 min EMOM
Minute 1 – 200m run
Minute 2 -15/10 Push ups
Minute 3 -15/10 Calories on the rower
Minute 4 -10 Goblet Squats

Notes: For the pushups and calories, that is men/women.  Focus on quality pushup form, meaning elbows in, chest touching the ground between your hands and full lockout at the top for EVERY REP.  Be sure to scale the reps as needed to stay on the minute.  The Goblet squat should be 55/35.

Cool Down

2 Rounds:
Weighted Side Stretch x 10 reps
Xiaopeng Forward Circles x 10 reps
Jefferson Curls x 5 reps plus :10 hold

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