TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Tuesday, April 14th 2020

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
3×20 backpack front squats
4×10 backpack bicep curls
4×10 backpack tricep kickbacks

Do all four sets of each exercise before moving to the next one. Rest 1-2 minutes between sets. Use enough weight that makes the exercise challenging but doable. Every rep should be performed with perfect form! See the links below for form demonstrations.

CONDITIONING
4 rounds for time:
20 air squats
20 jumping air squats
20 reverse lunges
20 jumping lunges

Advanced = 5 rounds for time
Do this workout as fast as you can while having perfect form. Try to stay moving the whole time: if you do need to rest make it short (10 seconds) instead of long (20+ seconds). Try to keep a steady pace through the whole workout, it should take around 12-20 minutes.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Front Squats
https://www.youtube.com/watch?v=oQkf3DZv29g

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

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

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA

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