Remember to submit your entries for the TikTok Challenge! Submissions are due today at 2:00PM!

WARMUP
Choice warm-up for 10 minutes

CONDITIONING
For time:
100 burpees

Rest 3-5 minutes

16:00 AMRAP (as many reps as possible, but proper technique comes first)
20 KB swings
10 regular push-ups
20 KB squats
10 military/tricep push-ups

If you don’t have a kettlebell, fill an old bag/backpack with textbooks or weights. Make sure the zippers are closed all the way!

COOLDOWN
Stretch for 10 minutes

Remember to submit your entries for the TikTok Challenge! SUBMISSION DEADLINE HAS BEEN EXTENDED TO TUESDAY @2:00PM

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

ACCESSORY
Accumulate 5:00 of wall sits
*Every time you break, do 10 air squats

Start a timer when you are holding a wall sit. If you stand up or take a break, pause the timer and do 10 air squats. Timer resumes when you go back into a wall sit. Repeat until you reach 5 minutes. Try to do as few air squats as possible!

CONDITIONING
Every minute for 16 minutes:

Evens = 3 wall walks
Odds = 60 single-unders (jump rope)

Start a timer for 16:00, first you do 3 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks.
WALL WALK SCALE: feet up on wall, hold for 3 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes

STRENGTH
3 sets of weighted push-ups (use a backpack with textbooks or weights inside)

Sets should be no more than 12 reps. Go up in weight as needed. Use approx 5-20lbs in weight.)
PUSH UPS SCALE: Incline push-ups (no weight)

COOLDOWN
Stretch for 10 minutes

Additional Links:
Wall Walks Demo:
https://www.youtube.com/watch?v=Aprh33Qfmys

Incline Push-Up Demo:
https://www.youtube.com/watch?v=LbcjgPFIUjY

TIKTOK CHALLENGE

You have 24 hours. Make the best swim-related TikTok. Go.

RULES

• Must be appropriate (no language, gestures, etc.)
• No more than 60 seconds in length
• Must be swimming-related in some way
• You can submit multiple tiktoks

Send your submissions to swimtiktok@gmail.com using the “email” function in the app (under “Share”).

SUBMISSIONS ARE DUE BY 2:00PM ON MONDAY, MARCH 23RD

I will compile all submissions into a video and post it tomorrow at 6:00pm. YOU, the team, will be able to vote for (5) tiktoks to move on to the final round. More details on voting will be released tomorrow.

If you don’t have tiktok or aren’t allowed to have it, you may record/edit a regular video using your phone and submit that. Follow the same rules listed above.

Oh, and I’ll be participating in this as well. Bring your A-game!

Be creative and have fun! :)

WARMUP
Choice warm-up for 10 minutes

CONDITIONING
30 burpees
30 alt. jumping lunges
30 alt. v-ups
30 hand-release push-ups
30 alt. v-ups
30 alt. jumping lunges
30 burpees

COOLDOWN
Stretch for 10 minutes

Homework:
- Eat 2 fruits and 2 vegetables today

Helpful Links:

Jumping Lunges Demo
https://www.youtube.com/watch?v=6SFgE2_og_s

Hand-Release Push-Up Demo
https://www.youtube.com/watch?v=kHtt49_Pljw

WARMUP
10 alt. spiderman lunge + reach
10 slow bodyweight squats
10 push-ups
10 inchworms
10 burpees

STRENGTH
3×8 bicep curl
*If you have no weights, fill a backpack with textbooks.

CONDITIONING
5 rounds for time:
(weight vest optional)
5 pull-ups*
10 push-ups
15 air squats
* = Substitute with banded rows, DB/KB rows, or 5/5 single leg glute bridges
*If you don’t have a weight vest, use a backpack with textbooks ONLY if your form is good. ~10-20lbs

REST 3-5MIN

3 rounds for time:
10 KB swings
20 sit-ups
10/10 KB press
20 sit-ups

COOLDOWN
Stretch for 10 minutes

Helpful Links
Single Leg Glute Bridge – Demo
https://www.youtube.com/watch?v=VGguvLH3t3M

Backpack Bicep Curl – Demo
https://www.youtube.com/watch?v=I3FXctMVCbc