THEME OF THE WEEK: TODAY IS A NEW DAY

Tuesday, May 5th 2020

STICKER SHEETS
Week 3 Sticker Sheets are UP! They are attached to the bottom of Monday’s post. Get all of your stickers for today so you can 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

STRENGTH
3×20 backpack overhead press
3×20 backpack floor press
3×8 explosive push-ups OR work on incline/regular push-ups

For each exercise, rest 60-90 seconds between sets.

CONDITIONING
7:00 AMRAP (as many reps as possible)
2, 4, 6, 8, 10…
Burpees
Tuck jumps

*Rest 3:00

7:00 AMRAP (as many reps as possible)
2, 4, 6, 8, 10…
Burpees
Tuck jumps

For this workout, you are basically doing the same workout twice with rest in between. The goal is to get the same score or better on the 2nd round, without holding anything back in the first round.

For each round, you will do 2 burpees, then 2 tuck jumps. Then 4 burpees and 4 tuck jumps, then 6 of each, 8, you get the idea. Keep going and adding 2 to each exercise until you hit the 7 minute mark.

If you don’t know what tuck jumps are, see the video below.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY

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

Explosive Push-ups
https://www.youtube.com/watch?v=fuLCoUZRUeg

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

Tuck Jumps
(basically you jump high and bring your knees to your chest while you jump.)
https://www.youtube.com/watch?v=DFluqK3JKqQ