Friday 03/04/2020
WARM-UP
Animal Flow Warm Up (VIDEO)
STRENGTH / GYMNASTICS
Part A:
4 Sets:
On a running clock switch exercise Every 20 seconds without rest:
1. Tuck Ups
2. Hollow hold
3. Elbow Jacks
4. Long leaver plank
Rest 2-3 minutes
Part B:
4-5 Sets of:
Tempo Tricep Dips on chair x 6
-3 Seconds Descent
-Explosive Push
Followed by...
Max Effort Russian Push ups
Rest 2-3 minutes
ENDURANCE
Every Minute On Minute for 10:00
On one breath: Max Reverse Lunges
Rest 2min
EMOM for 10:00
On one breath: Max No Jump Burpees
Rest 2min
As Many Rounds As Possible in 6:00
10 Burpees
20 Split Jumps
Note: EMOM Take 2-3 big breaths after max reps before returning to normal breathing. Breath normally for AMRAP.
Note: Post Scores on Instagram Stories and tag us. Let’s keep the community together and motivate each other in these difficult times.
Important: Please follow hygiene rules and stay isolated.
