Announcement

Workout of the Day - 33020

Posted by Max Lucas on Mar 30 2020 at 05:52AM PDT
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MINDSET MONDAY

The toughest steel is forged in the hottest fire.

WARM-UP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CONDITIONING
7:00 AMRAP (as many reps as possible with correct form)
1 burpee push-up
10 air squats

Increase burpee push-ups by 1 each round. So, you would do 1 burpee push-up, 10 air squats, 2 burpee push-ups, 10 air squats, etc. for 7 minutes.

Rest 3-5 minutes

12:00 AMRAP
10 plank shoulder taps
20 mountain climbers
30 flutter kicks

For all movements, do the specified number of reps on both sides (30 flutter kicks = 30 on each side for 60 total)

CORE
4 rounds
0:20 hollow hold
0:10R
0:20 side plank L
0:10R
0:20 side plank R
0:10R
0:20 elbow plank
0:10R

No rest between rounds.

COOLDOWN
Stretch for 10 minutes

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