HOME WORKOUT 3/23/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

60 second Monostructural movement of choice

-then-

2-3 rounds of

15 pvc pipe (or broom stick) pass throughs

30 shoulder taps (15 per arm)

20 second downward dog hold

Strength

A.) For people with access to weights (barbells, Dumbbells, Kettlebells) 3×8 floor press, rest 90 seconds between sets, if you don’t have access to weights but you do have a weight vest or weighted back pack perform push ups 3×12 @31×1 tempo, if push-ups are normally scaled for you perform the same push up reps with no external weight, no tempo, or from knees. All three scales are available to you. Push yourself, but do not make it to easy.

Metcon (AMRAP – Rounds and Reps)

3 sets

AMRAP 6

200m run (roughly 45 seconds)

10 pushups (knee push-ups)

10 sit-ups

10 air squats

*2:00 rest between rounds

Accessory

100 banded good mornings

Or…

100 body weight glute bridge (toes elevated off ground, meaning only heels are in contact, squeeze your butt hard at full hip extension)

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