Tuesday, July 28th 2020

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

CONDITIONING
25-20-15-10
Run (3:00, 2:30, 2:00, 1:30)
Backpack Ground to Overhead
Alternating V-ups

Workout goes as follows: Run for 3:00, do 25 backpack ground to overhead, 25 alt v-ups. Then run for 2:30, do 20 backpack G2OH, 20 v-ups. etc.
Try to finish this workout as fast as possible, but don’t go out too fast. It’s 9 minutes of running plus the other movements. Should take about ~15-20 mins to complete. Keep a steady pace, focus on your breathing and your form! Try to keep the hollow hold position during the v-ups.

ACCESSORY WORK
For all exercises, complete all sets before moving to next exercise. Rest as needed between sets.

Lateral Lunges 4×10 (weight optional)

Low plank 4×1:00 (If you can’t hold for 1:00, hold long as possible for three sets)

Push-ups 4 sets
If you struggle with push-ups, do incline push-ups (hands elevated on a bed, bench, chair, etc.) make sure your push-ups are perfect regardless of what kind you are doing. Do 5-12 reps per set depending on how many you can do with proper form. If you are fine with push-ups, do 4 sets of explosive push-ups, 5-10 reps. Focus on getting as high as possible off the ground.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo
(these are slightly different from the way I showed you guys last saturday, both versions are fine)

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

Lateral Lunges
https://www.youtube.com/watch?v=gwWv7aPcD88

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

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Explosive Push-ups
https://www.youtube.com/watch?v=yqp2nVTgLag