Thursday 4-23-20

Wednesday, April 22, 2020

Warm Up:
Kneeling Hip Flexor Stretch x 30 Sec/Side
Runners Lunge Circles x 10 Each Direction / Each Side
Buddha Prayer Hold x 30-45 Sec
+
2-3 Rounds
5 Inch Worms + HR Push Ups
10 Alternating Split Jumps
10 Alternating Bird Dog

Strength:
Front Foot Elevated Split Squats 3-4 x 6-8 each leg @30X0, rest 60 sec b/w sets

- can use any weighted object available (ex. db side hanging, kb goblet, bb front/back rack etc..)
- less flexible athletes higher elevation


Workout (28 mins):
2 Sets Of:
3 Min Amrap @80-85%
2-4-6 of:

KB/DB Goblet Squats
HR Push Ups
- rest/walk 1 min
3 Min Amrap @80-85%
2-4-6 of:

KB/DB Swings
Burpees
- rest/walk 1 min
3 Min Amrap @80-85%
2-4-6 of:

Two Handed KB/DB Overhead Press
Box Jump Step Downs
- rest/walk 3 min

Score: List total rounds for each of 6 amraps

Finisher:
Accumulate 3 Min X-Plank
- feet wider than hips
- hands wider than shoulders

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