COVID- 19 BUNKER TRENING DAY 12
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up:EMOM x 12mins Cossack Lateral Lunge x 8/leg 20X0 Tuck Up to V Up x 8-10 complexes Drop Squats x (12-14-16-18) add 2 reps each round 2. Work and Skill: 3 sets and rest as needed Split Stance Goblet Good Morning; 3131; 5reps; light load - focus on great positions – *Prisoner GM for Bodyweight Option *After each set of Good Mornings, perform a contralateral plank x 20sec/arm
3. Workout 4 Sets 30sec Mountain Climbers 12 Yoga Push Ups 30X0 rest 45sec 8 Hand Release Burpee Tuck Jumps 12 Single Leg Glute Bridges/leg 20X0 rest 90sec back to top 4. Workout: 3 Sets Cyclist DB Suitcase Squat; 3131;8reps rest 15sec Suitcase Curtsy Drop Lunge; 20X0;8reps/leg rest 15sec 2DB Bent Over Row Isometric Hold 30sec or *BW Extended Reverse Plank Bridge x 30-45sec rest 2mins *back to top
5. Workout:3 Sets @ TOUGH Effort AMRAP
Table Top Body Rows Unbroken (-2 reps)
rest 15sec
10 Jump Squats for Max Height
rest 15sec
10 Burpee Broad Jumps rest 2-3mins between sets
5. MOBILITY:Cooldown 3min elbow Plank 90sec Low Dragon/side 90sec Childs Pose with Lat Stretch/side
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