COVID- 19 BUNKER TRENING DAY 17
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 x16mins
Bodyweight Curtsy Box Step Downs 30X0 x 6/leg
Prone Scapular Retractions 10X1 x 12-15reps
15-20m Gorilla Walks
Burpee to Alternating High Knee x 8-10reps
2. Work and Skill:3 Sets
3 Goblet Good Morning @ 3111 + 3 Goblet Kang Squat @ 3131; 3131;
*BW - perform both moves in prisoner position rest as needed
20 Straight Arm DB or KB Russian Twists 10/side
*BW - Bodyweight Russian Twists for 30-40 fast reps rest as needed back to top
3. Workout:3 Sets
A1. Prisoner Rear Foot Elevated Split Squat 31X0; 8/leg
rest 60sec
A2. Ballet Squat 3030; 10reps
rest 60sec
A3. Single Arm Extended Reverse Plank Bridge x 25sec/arm
rest 60sec (back to top)
4. Workout:4 Sets @ TOUGH Effort
8 Candlestick to Tuck Jump
rest 15sec
12 Alternating DB Thrusters (BW Alternating Pistol Squats)
rest 15sec
16 Alternating DB Gorilla Rows 8/arm
(BW 16 Pillow Case Body Rows)
rest 2mins between sets
5. MOBILITY: Cooldown Seal Stretch x 90sec Heel Sit x 90sec Seal Stretch x 90sec Couch Stretch x 90sec/side
Leave a Reply