4 Rounds - Each For Time
7 Burpees
10 Lunges with DB Overhead in Right Hand
7 Burpees
10 Lunges with DB Overhead in Left Hand
7 Burpees
*Rest 2:00 Between Rounds
General Warm Up (10-15min)
3-5min of light Cardio of choice, then…
3 Rounds
10 Air Squats
5-10 Push Ups
5-10 Strict Pull Ups or Body Weight Rows
:30 Front Plank
Specific Warm Up (5-10min)
Spend some time testing out the Single Arm Overhead Lunge and deciding whether it feels best to do stepping forward, stepping backwards, or travelling (walking) lunges. Also play with what technique feels best for getting that dumbbell overhead and back to the ground quickly and SAFELY.
Do three burpees slowly. Take a rest. Do three burpees pretty quick. Take a rest. Do three burpees as fast as you can! Take a rest.
Workout of the Day
4 Rounds - Each For Time
7 Burpees
10 Lunges with DB Overhead in Right Hand
7 Burpees
10 Lunges with DB Overhead in Left Hand
7 Burpees
*Rest 2:00 Between Rounds
Coaches Notes:
If you are feeling satisfied and/or low on time, end your session here! If you completed that warm up and did the workout, you nailed it!
If you are ready for more and have another 10-20min to round out an hour long session, continue with the core and/or stretching routine ahead…
Core Accessory Work
Tabata: Hollow Rocks or Hollow Hold
Rest 1:00, then...
Hip Extensions or Arch Ups: 3 x 10 with a Pause at the Top
Cool Down
Hold the following stretches for 1-2min each:
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