Tuesday December 15th
REQUIRED: WATCH THIS VIDEO BEFORE CLASS!!!!!!
Breathe:
5 seconds inhale – 5 seconds breath hold – 10 seconds exhale – 5 seconds hold x 5 sets (2:05)
General Warm up:
Run/Row/Bike/Jump Rope x 3 minutes. Nasal breathe only. Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.
Mobility:
Marcus Filly Squat Flow x 5:00
Part 1:
3 Rounds:
Push up Progressions:
1. Full Negative: 3-5 seconds x 5 reps
2. Full Negative with Quarter Push: x 5 reps
3. Half Push up + Negative: x 5 reps
4. Bottoms Up Push Up: 3-5 seconds x 5 reps
Rest 2:00 between
Part 2:
AMRAP 20
30/24 Cal Row or 400m Run (2-2:30, 100m = 3 reps) or 300 Speed Steps/High Knees (10 Steps = 1 Rep)
20 KB Swings
Alternatives:
KBS => RKBS or DB Swings
Cooldown:
Marcus Filly Thoracic Flow (5 of each) x 3
