Wednesday, April 8, 2020 day 15 of Covid-19 shutdown
A. For time:
30-20-10-5
Push-ups
Jumping squats
Dips off chair
Run 200m after each set
B. 3 sets
Side plank rotations x 10/side
30 hollow rocks
15/side single leg glute bridge
A. For time:
30-20-10-5
Push-ups
Jumping squats
Dips off chair
Run 200m after each set
B. 3 sets
Side plank rotations x 10/side
30 hollow rocks
15/side single leg glute bridge
For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#
A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @
A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-