3-24-2021 Wednesday Conditioning & Recovery

Warm Up: 2 Rounds

  • Bird Dog 10 second hold/ 6 reps  (see video at 4:55)
  • Curl Up 10 second hold/ 6 reps (see video at 1:10)
  • Cat Cow 15 cats, 15 cows 

 

1: TABATA: 8 Rounds, 20:10

  • Jumping Jacks
  • Burpees
  • Mountain Climbers
  • Russian Twist

2: 2 Rounds of (move through this with little rest)

  • 10 push ups (do your best version)
  • 10 body weight squats
  • 10 calf raises
  • 30 second wall sit
  • 10  lateral lunge - left (controlled movement - not a race)
  • 10 lateral lunge - right
  • 30 seconds active beast
  • 30 butt kickers

 

3: TABATA (1 more for fun) 8 Rounds 20:10

  • Banded Donkey Kick right
  • Banded Fire Hydrant right
  • Hip Thrusters
  • Banded Fire Hydrant left
  • Banded Donkey Kick left

 


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