Mon 11/23:
Warmup A or B, or mashup of both
A. Loaded Squat: 4 x 6-8 @50X0; rest 2 min
note-Back Squat if you have a barbell. Other options are double DB/KB front squats, goblet squat, or sandbag squat. 5 sec lowering each rep! If you only have light weight, shoot for 8-10 reps instead.
B. 4 rounds:
8/8 One Arm DB/KB Snatch
8 Burpees
8/8 One Arm DB/KB Row
8/8 One Arm DB/KB Reverse Lunge (hold DB in hand on front leg side)
C. 3 rounds:
30 sec/side Wall Death (Couch) Stretch
30 sec Standing Pike Stretch
5/5 Long Lunge Lift-Offs
Tue 11/24:
Warmup A or B, or mashup of both
A. Turkish Get Up: complete 10 reps/side, switching or resting as needed.
note-use DB, KB, or whatever else you have. You can choose to go heavy and work at it a while, or lighter and quicker.
B. Once, at steady high aerobic pace:
45 KB/DB Swings
400m Run
35 KB/DB Swings
800m Run
25 KB/DB Swings
1200m Run
15 KB/DB Swings
Thu 11/26:
Zoom Workout 9am, workout TBA
Fri 11/27:
Wall Couch (Death) Stretch – 2 min/side
Warmup A or B, or mashup of both
easy Run ~400m
Once thru in order, for time if you want!:
40 Box Jumps or Tuck Jumps if no box or step
40 Rows – DB, barbell, ring row, sandbag, etc.
40 KB/DB Swings
40 steps total Walking Lunges or Reverse Lunges
40 Situps
40 Supermans
40 single DB Push Presses (or 20/arm if KB)
40 Goblet Squats
40 Burpees
400m Run