TUESDAY SHIFT 12/15/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SI JOINT RELEASE, STRESS RELIEF
10 Rounds
5 Burpees
Rest 30 seconds
No weight needed today!
Score: Total Time (Including Rest)
Goal: 10 Min or Less
That's it! You'll do 5 burpees for 10 rounds with 30 seconds of rest between each round!
Because you get substantial rest after each burst of effort, make sure you are pushing the pace on each set of 5!
To finish in 10 minutes or less, you should be finishing those 5 burpees in 30 seconds or less! We believe in you!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull