Workout 10 - "Blake"

“BLAKE”

4 Rounds

100ft Walking Lunge with plate overhead (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 Handstand Push Ups

General Warm Up

3-5min of Cardio of choice, then…

3 Rounds

6 Lunges

5 Air Squats

5 Jump Squats

5 Strict Presses with PVC Pipe

5 Push Presses with PVC Pipe

10 Sit ups / V-Ups

Specific Warm Up

Go through each movement in the workout and warm your way up to your real weights and variations. Once you have chosen your moves, test the following round to see how it all feels together:

1 Round

10 Walking Lunges

5 Box Jumps / Power Jumps

5 Wall Balls / Goblet Squats

5 Handstand Push Ups / Push Press

Workout Of The Day

“BLAKE”

4 Rounds

100ft Walking Lunge with plate overhead (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 Handstand Push Ups

At Home Version

4 Rounds

26 Lunges with DB overhead*

30 Power Jumps

20 Goblet Squats

10 Handstand Push Ups OR Double Dumbbell Push Press

*Or 40 lunges with no weight.

Coach’s Notes:

• Today’s Workout is what’s known as a “Hero Workout” as they are named after fallen heroes. These workouts are notorious for being extra hard, so be sure to watch today’s breakdown video where I explain how to handle it!

• This workout should take 20-30 minutes. If we divide that by 4 Rounds, each round should take 5-7min. Use these numbers as your guide on how to modify this workout for your own fitness level!

No extra work today. That was hard enough! If you’ve got the time, stretch it out before you end your session.

Cool Down

Hold the following stretches for 1-2min on each side:

• Pigeon Pose

• Child’s Pose