Workout of the Day


April 15, 2020

A: 

Warm up:
10 Knee hugs (5 each)
10 Heel-to-butt (5 each)
10 Lunge & Twist (5 each)
20 Arm circles (10 forward/10 backward)
10 Walking Kicks (5 each)
:30s Spiderman stretch
10 Downward dog-to-push up
:30s Russian baby maker
:30s calf stretch (each side)
:30s L-Stretch (each side)
:30s Lat-Stretch (each side)

B: Bench Press (3-3-2-2-1-1)

*Option for people with bars and racks
*Increase in weight as the reps go down
*Push the weight if you feel good

C: 3-way Shoulder Raises (3x21 (7 each way))

Front/Lateral/Bent

*Use anything for weight
*Pair w/ Plank Marches - 3x20 (10 each side)

D: Dips on Box or Bench (3xmax )

*max reps each set
*Pair w/ Sit ups - 3xmax

Bonus

E: Metcon (Distance)

10 min:
Cardio choice

*choose something for cardio
*i.e. jump rope, running, rowing, biking, hiking, ruck walk, etc