Thursday May 21st

Breathe:

5 seconds inhale – 5 second hold – 10 seconds exhale – 5 second hold x 5 sets (2:05)

General Warm up:

Cross Crawl Dance x 2:00

Mobility:
A. Rocking with breathing to Seiza Position x 3:00
B. Hip Mobilization x 3:00 

Part 1:

3 Rounds. Body weight only. Rest 60-90 seconds between sets:
A. 20/side Extended Range Side Lying Hip Abductions
B. 10/side Bulgarian Split Squats
C. 10/side B-Stance Shoulder elevated Hip Thrusts
D. 10/side Single Leg Cone Touch 

Part 2:

5 RFT
12/10 Cal. Row / 200m run (about 1:00 work) @ ~80% effort
20 DB Alternating Reverse Lunges (Held in carry position w/ 1 or 2 DB’s, 10 per leg)
10 Push Ups

Scale:

Pushups => Box/Bench/Knees

Notes:

Part 1 is body weight only. Part 2 you should be trying to keep a good pace and to keep moving. Break up pushups if needed into smaller sets to get through them faster.

Express:

Breathe:

5 seconds inhale – 5 second hold – 10 seconds exhale – 5 second hold x 5 sets (2:05)

General Warm up:

Cross Crawl Dance x 2:00

Mobility:
A. Rocking with breathing to Seiza Position x 1:00
B. Hip Mobilization x 1:00 

Part 1:

2 Rounds. Body weight only. Rest 60 seconds between sets:
A. 20/side Extended Range Side Lying Hip Abductions
B. 10/side Bulgarian Split Squats
C. 10/side B-Stance Shoulder elevated Hip Thrusts
D. 10/side Single Leg Cone Touch 

Part 2:

3 RFT
12/10 Cal. Row / 200m run (about 1:00 work) @ ~80% effort
20 DB Alternating Reverse Lunges (Held in carry position w/ 1 or 2 DB’s, 10 per leg)
10 Push Ups

Scale:

Pushups => Box/Bench/Knees

Notes:

Part 1 is body weight only. Part 2 you should be trying to keep a good pace and to keep moving. Break up pushups if needed into smaller sets to get through them faster.