Saturday, September 19th 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

STRENGTH CIRCUIT
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.

CONDITIONING
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.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Squats
https://www.youtube.com/watch?v=4zLylOqFZE4

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

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