Somewhere out there, someone is working harder than you.

Thursday, April 9th 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
4×10 weighted push-ups
3×12 backpack tricep kickbacks
3×12 backpack bicep curls
3×10 backpack lateral raises

For push-ups: only do weighted if you can 15 push-ups from the ground with good form. If you can’t, then do 4×10 incline push-ups to build strength. Use a bed, chair, or other surface to do incline push-ups on. If you are doing them weighted, use a weight vest or a backpack.
For the other weighted backpack exercises, add weight to your backpack so the exercise is challenging but doable. You can add weight between sets if you like, but remember that proper form is more important than going heavy.

CONDITIONING
For time:
25-20-15-10-5
Burpees
50-40-30-20-10
Sit-ups

Do 25 burpees, then 50 situps. Then 20 burpees and 40 situps, then 15 burpees and 30 situps, etc.

COOLDOWN
Stretch for 10 minutes

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

Tricep Kickback Demo
https://www.youtube.com/watch?v=_lUW3T6QGuU

Backpack Bicep Curl Demo
https://www.youtube.com/watch?v=MHfGpQI3QOU

Backpack Lateral Raises Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

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

Sit-Ups Demo
https://www.youtube.com/watch?v=HghGGudXuGM