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

Wednesday, June 10th 2020

STICKER SHEETS
Sheets for this week can be found at the bottom of both Monday and Tuesday’s posts! These sheets are entirely optional and are just a way for you to keep track of daily activities if you’ve been having trouble doing so.

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
10 rounds for time:
3 burpees
3 lunges (1,1)
3 air squats
3 broad jumps
3 air squats

(1,1) lunges means do 3 on each side aka 6 total lunges.

The goal is to stay moving, try to manage your breathing/heart rate. If you find yourself out of breath, try to slow down your pace but keep moving. If you need to take breaks, try not to rest for more than 10 seconds at a time.

MORE CONDITIONING
10-9-8-7-6-5-4-3-2-1
Backpack ground-to-shoulder
Hand-release push-ups

For this workout, you do 10 of each movement, then 9, then 8, and so on until you finish with 1 of each. Same strategy as the workout above: try to stay moving and take short breaks if needed. Focus on engaging your legs, core, and arms on the backpack ground-to-shoulder. They are a full body movement! See the video below for demonstration.

COOLDOWN
Stretch for 10 minutes

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

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

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

Broad Jumps
https://www.youtube.com/watch?v=MwiI72uFzNI
(You don’t have to turn around after each jump, but you can if you want—doesn’t matter)

Backpack Ground-to-Shoulder
https://www.youtube.com/watch?v=u2lvS4EIbFw

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