THEME OF THE WEEK: BE A FREAKING SHARK

Thursday, April 23rd 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. Work on one thing at a time and get that duck!

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
3 Sets:
6 reverse burpees
15 jumping lunges
0:30 rest
10 burpees
3 wall walks
0:30 rest
6 burpees
15 air squats
6 reverse burpees
15 squat jumps

REST 3 MINUTES BETWEEN SETS

See video demo below for reverse burpees. Try to get through each section as fast as possible with good form. Take deep breaths during your rest intervals, try to lower your heart rate and control your breathing.

For wall walks, see the video below for demo and scaling (aka alternate movements).

ACCESSORY
75 calf raises with weighted backpack

Put an object on the floor that is 1-2 inches tall. Something like a textbook or piece of wood. Stand on the object so your toes are on it but your heels are on the ground (your feet should be at a slight angle with your toes higher than your heels). Do your calf raises like that. See video below for demo. You can do 75 straight or do 3 sets of 25.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Reverse Burpees
https://www.youtube.com/watch?v=FAYtTojm8hE

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

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

Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c

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

Calf Raise (elevated feet)
https://www.youtube.com/watch?v=JUDbOvgH6AQ