MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

PROGRAM A

WARM UP

WORKOUT

4 Rounds

25 Burpees
50 Air Squats

Rest 1 Min

Score: Total Time (Including Rest)

Goal: Each Round Under 5 Minutes Including Rest (Under 23 Minutes TOTAL). Can you go under 4?

Coaches Notes
This workout is a Street Parking tradition and a great way to get you breathing heavy during the holidays! We don't really want you guys holding back. You don't necessarily need to go full send since it's a lot of reps but you should push the pace from the start. You'll know you're on pace if you're getting 10-15 burpees within a minute and 20-30 air squats within a minute. Have fun!!!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH (20 Rounds Total)

10 Burpees
20 Air Squats

One partner does a full round while the other rests - then switch.

Keep switching back and forth until you have BOTH done 10 rounds.

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes
You guys should NOT be holding back! The reps are relatively low each round and you get a nice little rest before going again. Each round should be done in 1:00-1:30. That's pushing the pace big time but we believe in you!!!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.