Monday

Warm it up
Hip Hop & a lil JT to close it out

3 rounds
30 second tension plank
30 double unders or high knees
25 jumping jacks
20 toy soldiers
15 air squats
10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (10-10-10-10-10)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row

For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc

For pulls ups, use a tree, a bar, etc

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Reverse Dragon Ball Zed (Time)
9, 15 & 21 reps of:
Front or Goblet or Air Squats
Hang Power Cleans or Swings or Bicep Curls

If your goal is fat loss, go light and go
fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.

If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.

If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.

If your limited by equipment, the first method will work best.

8 minute time limit.

VAT 1
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

I’m Totally Doing Mobility 2.0
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅