Workout of the Day - 091920

Posted by Max Lucas on Sep 19 2020 at 08:21AM PDT

Saturday, September 19th 2020

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

4 rounds
20 weighted lunges (1,2)
20 weighted squats
20 push-ups
20 weighted floor press
Rest 1:30 between rounds

Try to do each movement in as little sets as possible. The squats and lunges should be mostly unbroken, 2 sets at most (10 reps, rest for 5-10 seconds, then another 10 reps). Break the push-ups as needed. Floor press should be unbroken or done in 2 sets at most. Try to move through the circuit at a steady pace, but as always, focus on smooth controlled movements with proper form.

Use weights if you have them. If you don’t have weights, you can fill a backpack with items (textbooks, canned food, etc) to make it heavier.

3 rounds for time:
Run 400m (or run for 2 minutes)
20 jumping jacks
15 jumping squats
10 military push-up burpees
5 hand-release push-ups

Stay moving as much as possible during this circuit! Military push-up burpees are just a burpee, but at the bottom of the burpee you do a military push-up (hands directly under shoulders, elbows touching your sides) before you jump up. For the hand-release push-ups, do them if you can, but do regular push-ups if not.

Stretch for 10 minutes

Backpack Squats

Backpack Floor Press

Military Push-up Demo

Hand-Release Push-up


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