Spector in 20

Updated: Apr 20, 2020

Warm up:

30 Jumping Jacks

Resistance Band Chest/Shoulder Circles

Yoga Worms

30 Jumping Jacks

Lunge Twists R & L


Then complete one of the following options:

Option 1 > 3 Months

For Time: 20 DB Power Squat Cleans 15/20 1 Burpee 19 PSC 2 Burpees 18 PSC 3 Burpees 17 PSC 4 Burpees 16 PSC 5 Burpees 15 PSC 6 Burpees 14 PSC 7 Burpees …

Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees


Option 2 < 3 Months

15 PSC 10/15

6 Burpees

14 PSC

7 Burpees

13 PSC

8 Burpees

12 PSC

9 Burpees

Continue subtracting 1 PSC and adding 1 Burpee until you finish with 1 PSC and 20 Burpees

Option 3 < 1 Month

10 PSC 5/10

1 Burpee

9 PSC

2 Burpees

8 PSC

3 Burpees

7 PSC

4 Burpees

6 PSC

5 Burpees

5 PSC

***Get as far as you can in 20 minutes***

Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


Post time and thoughts to comments

Community Fitsters have never been normal...



151 views6 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg