Friday March 20, 2020
PRIMER:
Jog 5 minutes (light warm up pace) - No place to jog?
Perform 100 Jumping Jacks + 5 Reverse Lunges after every 20 Jacks
If you have a rower, ski erg, fly wheel or stationary bike - do that for 5:00
. . . then . . .
3 Rounds:
10 Inch Worms
10 Plank Shoulder Taps
10 Arm Circles (clockwise & counter clockwise)
STRNG - Accessory: 4 Rounds for Quality Reps: EMOM Style (Every Minute on the Minute)
. . .
1 Min: Right Arm Strict Press (seated or standing)
1 Min: Right Arm Row (use two chairs or deadlift hinge hold)
1 Min: Right Arm Swing (KB or DB)
---------- No rest b/w sets (treat like a continuous 6 minute round) ----------
1 Min: Left Arm Strict Press (seated or standing)
1 Min: Left Arm Row (use two chairs or deadlift hinge and hold)
1 Min: Left Arm Swing (KB or DB)
Push, pull, & hinge along with squatting are the most basic and fundamental movement patterns that you should do with regularity.
. . .
Grab a kettlebell, dumbbell or load up a backpack with filled water bottles or books.
. . .
How heavy? As heavy as you feel comfortable moving.
. . .
If you have a selection, use different weights for each exercise. If the weight is too light you will go UNBROKEN for the full minute each round.
.. .
If the weight is too "heavy" you will spend more time resting during each minute. Not the goal.
. . .
Pic a weight that you can move for 12-15 reps every minute with challenge and still maintain really good quality body position.
. . .
Score component:
Total reps for both sides per round. Score 3 rounds