Workout of the Day

EVERY 4:00 x 5 SETS
300m Run
Then in the remaining time…
AMRAP of:
12 HR Push-Ups
20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Movements:

Air Squat | Pistol Squat | Push Up | Run

FOR RECOVERY
5:00 Foam Roll Upper Back and IT Band

(No Measure)

At Home

Full Length Video: https://vimeo.com/456218157/b2f2fb0875

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB

(Score is Rounds + Reps)

Movements:

Burpee

Outdoor Boot Camp

The Whooping Crane pose, aka Eka Pada Utkatasana, targets strength stability, and is a great hip stretch. Holding it for :30 also makes it a test of will power!

4 rounds:
——————————
1:00 Up Downs
:30/:30 1-legged chair pose
1:00 Air Squats
:30 Plank :30 mtn climbers
:30 Pike Pushups :30 push ups
1:00 Deadbugs
Rest 1:00 before starting next round
——————————–

Movements:

Air Squat | Deadlift | Push Up