Announcement

Workout of the Day - 40320

Posted by Max Lucas on Apr 03 2020 at 09:34AM PDT
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Today is FUN SOCK FRIDAY! Get your fun socks on!

WARMUP
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
5 Rounds For Time:
3 wall walks
20 plank shoulder taps (1,1)
40 sit-ups
(1:00 rest between rounds)

See the linked video for more on wall walks and how to scale them.
(1,1) means do 20 on each shoulder

ACCESSORY
150 flutter kicks (1,1)

NO HANDS UNDER BUTT
(1,1) means do 150 kicks on each leg.

COOLDOWN
Stretch for 10 minutes

Helpful Links:
Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c

Plank Shoulder Tap Demo
https://www.youtube.com/watch?v=WjNxvcBk1-8

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