THEME OF THE WEEK: BE A FREAKING SHARK

Wednesday, April 22nd 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week! You can find them on Monday’s post.

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:
30-20-10
Hand-release push-ups
60-40-20
Backpack floor press

Do 30 push ups, then 60 floor presses, then 20 push ups, then 40 floor presses, then 10 push ups, and the final 20 floor presses. See helpful links for floor press and push up demos. Your backpack should weigh between 15 and 30 pounds if possible. You can also use dumbbells or kettlebells if you have them. If you only have one, you can do one arm and then the other. For the push-ups, you can do hand-release push-ups from the floor, or do incline push-ups (no hand release).

ACCESSORY
5 sets
15 backpack bicep curls (left arm)
15 backpack single arm rows (left arm)
15 backpack bicep curls (right arm)
15 backpack single arm rows (right arm)

Rest as needed between sets but try to stay moving. Focus on controlled movements with correct form, think about what muscles you are using for each movement. See links below for form demos.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Hand-Release Push-up
https://www.youtube.com/watch?v=TZSgRu7-sCk

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

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

Backpack Single Arm Rows
https://www.youtube.com/watch?v=c4TpPr-jmFc