Friday March 20th “At-home Workout”

Virtual Whiteboard!!

Warm up – 2 Rounds – 10 Samson Lunge / 20 Second High Knees / 10 Cossack Squats / 20 Second Butt Kicks

a) 3 – 4 sets

75 Double Unders (scale 100 Jumping Jacks)

40 Split Squats (scale Reverse Lunge)

400m Run @ 80% (scale 30 Burpees)

Rest 3 min Between Rounds

B) Every 4 minutes complete x 3 – 4 sets

20 Second Handstand Hold (scales – handstand off box or 40 sec plank on hands)

15 Gymnastics Crunches (scale sit-ups)

25′ Handstand Walk (scale 50′ bear crawl) (no room 50 bear crawl rocks)

30 Sec Hollow Hold

Daily Mobility – 20/ side Ankle Flow , 20/ side T-spine Opener, 2 min Prayer

March 20, 2020

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