Tuesday, July 21st 2020

YES, it is hot out. For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

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

Run/jog for 2:00 at a easy warm-up pace

RUNNING
For all sets: odds = moderate-fast, evens = easy-moderate
IF YOU GET OVERHEATED, STOP, COOL DOWN. Rest more than the specified rest if you need to!
4 sets: run for 1:00, rest for 0:30 to 1:00
2 sets: run for 2:00, rest for 1:00 to 2:00
2 sets: run for 3:00, rest for 0:30 to 1:00

CONDITIONING
5 rounds
5 burpees
10 backpack ground to overhead
15 lateral hops over backpack (1, 1)
You may use a smaller object than a backpack for the hops

_For this workout, the goal is to try and stay moving while keeping a steady, controlled pace, especially with how hot it is. Think about 70% effort. This is not a “go as fast as you possibly can” workout. If you get really out of breath or feel faint, SLOW DOWN. Take BREAKS if needed.

ACCESSORY
Pushups: 4 sets
Do four sets of pushups with good form, rest about 60-90s between sets. The goal is to do the same number of push-ups across all four sets. Example: 4 sets of 10, or 4 sets of 5 pushups. Choose a number that challenges you but does not cause you to reach failure on the first two sets.

CORE
3 sets, rest 1-2 mins between sets
50 flutter kicks (1, 1)
40 sit-ups
30 second hollow hold

COOLDOWN
Stretch for 10-20 minutes

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

Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo

Lateral Hops over Backpack (or object)
https://www.youtube.com/watch?v=qnkZJwu7F5g

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Flutter Kick
https://www.youtube.com/watch?v=FlSyYb18ff8

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8