THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

Tuesday, June 9th 2020

STICKER SHEETS
New sheets are up! They are attached to the bottom of this 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

SKILL
Practice for 10-15 minutes

Try to learn a new skill, or practice something you are not very good at. There are many different things you could work on here, so I’ll list a bunch: handstands, plank variations, pushup variations, pull-ups, jump rope, sports practice (lacrosse, soccer, frisbee, baseball, football, volleyball, etc). I’m pretty sure no one including myself is a master at everything on that list, so pick something and work on it!

CONDITIONING
4 rounds for time:
Run 200m (if you don’t know how far that is, just run for 0:30 then turn around and go back to where you started)
20 alternating v-ups (1,2)
20 backpack push press (or dumbbell/KB push press)

The goal is to stay moving and to make each movement a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better! See videos below for form demos. The weight in your backpack should be enough that is challenging but you shouldn’t be doing more than 4 sets of push press (5-5-5-5) per round. If you can only do 2-3 push presses before taking a break, your weight is too heavy.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Backpack Push Press
https://www.youtube.com/watch?v=Do4ZXswhq_s