Announcement
Workout of the Day - 041720
TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.
Friday, April 17th 2020
Today is FUN SOCK FRIDAY! Wear your fun socks today!
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:
100 backpack ground to overhead
100 burpees
50 hand release push-ups
50 squat jumps
Keep a steady pace, try to stay moving the whole time. If you are getting out of breath to the point where you need to take a break, slow your pace down. Short breaks (10 seconds) are best.
ACCESSORY
100 flutter kicks (1,1)
100 sit-ups
100 flutter kicks (1,1)
(1,1) for flutter kicks means do 100 on each leg, which is 200 total.
Do 100 flutter kicks, rest as needed (no more than 2 minutes), then do 100 sit-ups. Try to do them in big sets 4×25, 5×20, 2×50, etc). Rest as needed between sets and after you do all 100. Then do the last 100 flutter kicks.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU
Hand-Release Push-ups
https://www.youtube.com/watch?v=TZSgRu7-sCk
Squat Jumps
We’ve done these a lot so you should know how to do these
Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8
Sit-Ups Demo
https://www.youtube.com/watch?v=HghGGudXuGM