4/8/20

WARM-UP

16 knee pulls to chest

4 inchworms

16 heel pulls to butt

4 worlds greatest stretch **each side

16 toy soldier high kicks

4 kang squats

5 Rounds

100m Run/:30 sec

5 Burpees


HOME GYM TRACK

A. Home Gym 

AMRAP 25

5 Pull-ups

10 Push-ups

15 Air squats

**Every 5 mins complete a 200m Run


**Run Alternative

  • Those not having distance marked out will run for a total of 60 seconds

**Vest is optional 


MINIMAL EQUIPMENT TRACK

B. Minimal Equipment

Same as HG


Alternative Movements

  • Bent-over Rows

  • Ring Rows

  • Inverted Rows

  • Banded Rows

  • Knee Push-ups

  • Elevated Push-ups

  • DB Floor Chest Presses


BODY WEIGHT ONLY TRACK C. Body Weight Only

Same as HG

Alternative Movement

  • Pull-up Substitution: V-ups or Lying Knee Tucks

COACHES CHALLENGE

D. CCOD

A1. Cossack Squats

3 sets x20-24 reps

+

A2. 30ft Duck Squat

**Rest as needed between supersets

MOBILITY

(Hold each one for 1 minute on each side)

  • Squat opener

  • Wall twist*

  • Shoulder distraction

  • The prayer

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