COVID- 19 BUNKER TRENING DAY 16
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: 3 Rounds 50 High Knees Jump Rope 5 Curtsy Squat to Cossack Lunge R 5 Curtsy Squat to Cossack Lunge L 10 Underswitch to Crab Reach 50 Butt Kickers Jump Rope 5 Archer Push Up R 5 Archer Push Up L
2. Work and Skill:4 Sets Wall Facing Shoulder Taps 20-30sec rest as needed Elevator Handstand Push Up Negatives pause at 3-5 different positions on the way down. 3 reps/set
3. Workout: Every 75sec x 12 sets (15mins Total - one move per 75 sec) 1st - Push Up to Cross Body Pike Toe Touch x 14 reps alt sides @ 20X0 2nd - Hamstring Plank x 30sec 3rd - 8 Single Arm Turkish Sit Up/side Bodyweight Only Every 75sec you are only expected to complete one exercise (both sides of the body).
4. Workout: 5 Rounds For Time 12 V Ups 9 Kipping Handstand Push Ups 6 Burpees rest 3mins
5 Rounds For Time 30m Dual Dumbbell Overhead Carry 10 Dumbbell Suitcase Step Ups Bodyweight Option 5 Rounds For Time 12 V Ups 9 Kipping Handstand Push Ups 6 Burpees rest 3mins 8mins AMRAP 30m Crab Walk 10 Glute Bridge V Walk Outs 5. MOBILITY: Cooldown Static Extension 90sec Twisted Cross 90sec/side Low Dragon