171207 Part 2

Based on our workout Tuesday

Warm-up:

25 Jumping Jacks

Lunge Twists

3 X:

1:00 Plank

30 Glute Bridges


Take a few minutes to complete some lighter weight warm-up reps of Back Squat, Deadlift, and Push Press


Then,


Complete the following, for each exercise, using your 4 rep weight from Tuesday*

10 Reps

200 m Run/Row

10 Reps

200 m Run/Row

10 Reps

200 m Run/Row

Not timed. Run shouldn't be a recovery. If we need to rest, we take a break AFTER the run, And we will need to rest. It's ok to break up the reps and rest a little when needed to keep us from risking poor form and getting hurt.


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Child's Pose


*Less than 1 Month

10 reps of all exercises with cautious weight

Less than 3 Months

Complete all reps with lighter weight


Post Weights to Comments


March Challenge!

Complete 5 Minutes of Jump roping 5 Days a Week




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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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