Friday 04-17-20

Friday, April 17, 2020

Warm Up:
Swivel Hips x 30-45 secs
Lying Leg Crossovers x 30-45 secs
Prone/Floor Pec Stretch x 15-30 secs per 
+
300m Run 
+
2-3 Sets of:
5 No Push-Up Inchworms  
10 Tall Lunges   
10-15 Sec HS Hold

 

Wod #1 (Not For Time)
21-15-9
Alternating DB Snatch (alt every other)
100m-200m-300m Run
+
Rest 3-5 Mins
+
Wod #2: (For Time)
3 Rounds:
18 DB Deadlift
15 DB Front Rack lunges
12 DB Push Press
9 DB Renegade Row (no push up)  

 

Finisher:
Tabata 20 Sec On / 10 Sec Off (4 Min)
Tuck Ups
Bicycle Crunches

* Switch movements every round

 

Warm Up Video Link:

https://www.youtube.com/watch?v=gG0gJn_v-2I https://www.youtube.com/watch?v=TtTkNuscb5U https://www.youtube.com/watch?v=tatrv67rou8 https://www.youtube.com/watch?v=dB8KBvLAkvE https://www.youtube.com/watch?v=W3ESRgMORXw&list=TLPQMTYwNDIwMjBbn3hHXP-6Vg&index=3

 

Workout #1:

https://www.youtube.com/watch?v=9520DJiFmvE

 

Workout #2 (Equipment: 2 DBs): https://www.youtube.com/watch?v=JNpUNRPQkAk https://www.youtube.com/watch?v=7EmwtpAI8cM https://www.youtube.com/watch?v=4tCaD42ghlc https://www.youtube.com/watch?v=Gja70kgtvoQ

 

Workout #2 (Equipment: 1 DB): https://www.youtube.com/watch?v=AtgGdHQjpHY https://www.youtube.com/watch?v=WpXgt7AtW4k https://www.youtube.com/watch?v=iy25nftwGv0 https://www.youtube.com/watch?v=fANzCf-PBow Finisher: https://www.youtube.com/watch?v=obVuc0wZoss https://www.youtube.com/watch?v=eBZ4rdDjLFM 

 

Finisher:

https://www.youtube.com/watch?v=obVuc0wZoss https://www.youtube.com/watch?v=eBZ4rdDjLFM

 

 

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