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Workout of the Day - 40820

Posted by Max Lucas on Apr 08 2020 at 01:39PM PDT

Somewhere out there, someone is working harder than you.

Wednesday, April 8th 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

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Jumping lunges
Air squats

Do 10 jumping lunges (5 on each leg alternating), then 10 air squats, then 9 jumping lunges, then 9 air squats, etc.

ACCESSORY
3 sets:
30 backpack rows
50 flutter kicks (1,1)

For flutter kicks, (1,1) = do 50 on each leg.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Jumping Lunges Demo
https://www.youtube.com/watch?v=6SFgE2_og_s

Air Squat Demo
https://www.youtube.com/watch?v=C_VtOYc6j5c

Backpack Row Demo
https://www.youtube.com/watch?v=P9HVkvG5CfI

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

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