Saturday 04/04/2020

WARM UP
3 Sets of Mobility Flow
(VIDEO)

STRENGTH / GYMNASTICS
Part A
4 Sets:
On a running clock switch exercise Every 20 seconds without rest:
A. Front Delt Raises
B. Front Delt raise hold
C. Lateral delt raises
D. Lateral delt raise hold
Rest 1-2 min between sets

Part B:
4 Set For Quality :
10 Superman pass around (Clockwise)
45-60 sec Single Leg Wall Sit (Left)
10 Superman pass around (Anticlockwise)
45-60 sec Single Leg Wall Sit (Right)
Rest 1 min

ENDURANCE
FOR TIME:
100 Backpack Thrusters
100 Backpack Clean and Press
20 Double Unders or 15 Plate Hops to start and at the top of every minute

Flow: Start with 20 DUs. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 20 DUs. Repeat each minute until 100 total thrusters are completed. Then move on to Clean and Press.

Equipment:
Backpack -Add some weight to make it challenging as needed. ( Eg. books, water bottles, Rice Bags, Sand Bags)
Dumbells / Kettlebells - Those who own or rented dumbbells or kettlebells can use them instead of backpack.
Plate Hops - You can use a small step, brick or any elevated steady surface.

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.