WEDNESDAY 12/25/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
The idea today is just to get in and get out quick!
BUT....if you really want to do more...
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | HIP FLEXORS/PSOAS
POST: HIPS | QUADS/IT BAND
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
Score time includes the 3 min (total 1 min per round) of rest between the rounds!
Goal Time: Each round under 5 min (including rest). Can you go under 4?
Not much to say here guys!
For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.
For the squats, all the way down to where the butt is below the knees. All the way standing at the top!
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.