Somewhere out there, someone is working harder than you.

Tuesday, April 7th 2020

REMINDERS
Yesterday, did you:

• Get 9+ hours of sleep?
• Train 1-2 hours?
• Eat at least one fruit and vegetable?
• Stretch for at least 10 minutes?
• Do something nice for a family member?
• Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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

STRENGTH
3 supersets
15 backpack tricep extensions
15 military push-ups

See “Helpful Links” at the bottom of the post for movement demos._

”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.
For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.

CONDITIONING
”Death by Burpees”
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
Example:
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
etc.
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!

CORE
3 big sets:
Deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
then
30 alternating v-ups

Rest as needed between sets, no more than 2:00

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Tricep Extensions Demo
https://www.youtube.com/watch?v=N2zciaKwcnw

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

Incline Push-up Demo
https://www.youtube.com/watch?v=slkvBqMN1AM

Burpees Demo
https://www.youtube.com/watch?v=TU8QYVW0gDU

Deadbug Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice

Alternating V-ups Demo
https://www.youtube.com/watch?v=tOI3r8VWMTM