Minefield

Warm-up:

300 Single Jump Ropes

Resistance Band Chest & Shoulder Stretches

Down Dog to Runner’s Lunge & Twist

Arm Circles

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)


Option1> 3 Months: 1st Minute: 2 DB Floor to OH Press 15/20 2nd Minute: 4 F2OH Press 3rd Minute: 6 F2OH Press 4th: 8 5th: 10 Continue going up in reps, by 2, every minute until you can no longer complete reps within the minute. At that point take 1 minute off to rest. Then, beginning where you left off, every minute on the minute, decrease reps by 2 until you end at 2 reps of Floor to OH Press.

Option 2 < 3 Months:

Same as above with recommended weight 10/15 each hand.


Option 3 < 1 Month:

Follow the same format but end at Minute 5, rest two minutes, then go back down the ladder as directed. Recommended weight is 5/10 in each hand. (5 women, 10 men)


Drop weight if needed. Watch that back when coming down to the floor with the weights. Only go so far as to maintain a safe and neutral spine. If that means bringing weight as low as knees or mid shin, that is great! Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose


CTW (Challenge of the Week): Run/Row 1 Mile (Timing Optional)

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Surprise!

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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