And we’re back! Sort of…
Given the circumstances, I am going to experiment with a couple of formats. The first one is I’m going to post two workouts at a time. We’ll split the group and half will do one workout on Monday, and the second workout on Tuesday – the other half of the group will work opposite. Also – I will post some warm up ideas to be done at your own pace/structure.
Warm Up:
PVC/Foam Roll
4-way monster walk w/ air squats
Knee Flexion on the wall
Elevated pigeon (grounded pigeon also works)
21-15-9 Push Up/Ab Mat
400m Run
500m Row (for those rowing that day)
21-15-9 Air Squat/Flutter Kicks (1-2-3=1 count)
Workout 1:
Back Squats – Sub Box Squats if preferred
8-8-6-6-4-4 – keep it light and manageable, this is our first day back.
Body Rows – 3×10
Sit Up/Get Up – 3×10
Conditioning – 1m Run or 5000m Bike
Workout 2:
32m EMOM
25 Double unders
10 KB Snatches (5 per side)
10 Burpees
15 KBS
Bar GYM 