Wednesday December 16th
Required Watching before Class – Push-Up Video
Warm-up:
3 x 1:00 min of Run/Row/Hop/Bike/JumpRope, Rest 30 seconds.
Mobility:
Figure 4 on Foam Roller or Against Wall, Pec Stretch – 1 minute each side
Part 1: (10 min)
EMOM 10: 5-8 DB Bulgarian Split Squats.
*Alternate Legs each minute
Specific Warm-up:
2 rounds of 5 Pushups, 5 Squats, 100m Run
Part 2: (11-15 min)
7 RFT:
10 Push-ups
10 Air Squats
Run 200m
Alternatives:
Pushups => Box/Knees (You still need to use 4 points from Video)
Notes:
Part 1 – You can build if you have the weights staying between 5 and 8 reps or keep same reps with same weight. Part 2 will be quick rounds 1 1/2 to 2 minutes. If you can’t do 7 rounds of 10 pushups break up from the start or scale reps to 8 or 6.
Alternate Part 1 – Barbell Bulgarian Split Squats – 5 Reps building every other round. Part 2 sub BB Squats (45/35) for Air Squats.
Cooldown:
Walk/Jog/Row 1 minute, Roll Quads and Glutes
