Thursday, May 21st

 

Warm-Up:
1 ROUND:
200m Jog
25ft. Single Arm KB Front Rack Carry (Right)
25ft. Inch Worm w/Frog Jump
25ft. Single Arm KB Front Rack Carry (Left)
200m Jog

A) Strength
On the Minute, for 8 minutes:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

These goblet squats are all about time under tension :3 second lower, 3 second pause in bottome of squat, explode up, 1 second to reset then repeat…that’s almost 8 sec a rep and 40 sec a set. The key here is controlling your breath so you can stay stable in the midline. You’ll be coupling these goblet squats with a front rack hold. While this may look like a leg and shoulder workout, it will feel very much like a core workout. Hold two bells if you have them. 

B) Conditioning 
Tabata
 8 rounds of 20 seconds of work/10 seconds of “rest”

Perform tabata of 1 movement, rest 2 intervals (1min) before moving onto next tabata

1) No pushup burpee (plank hold during 10s rest)
rest 1 min
2) Russian Twists with DB/KB
rest 1 min 
3) Bottom to Bottom Air Squat (bottom of squat hold during 10s rest)

Score is total reps for each tabata

 We’re changing up the tabata. For the no pushup burpee  and Air Squats, the rest will be held in either a plank position (for Up-Downs) or bottom of squat position. It’s only 4 minutes! Just remind yourself of that as you push through these intervals!

C) Finisher:
Tabata
12 rounds of 20s work/10s rest
6 rounds in Hollow Hold
6 rounds in Arch Hold-