COVID- 19 BUNKER TRENING DAY 18
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 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge
2. Work and Skill:3 Sets
A1. Hollow Body Flutter Kicks x 30sec rest 20sec A2. Slide Board Single Arm Reach Push Up (use a towel for your slide board) 20X0 x 6-8arm rest 20sec A3. Bodyweight Hip Thrust x 25-30reps 20x0 rest 20sec A4. 60sec AMRAP (5 Sprawls + 5 Air Squats) rest 90sec
3. Workout:For Time
9-7-5-3
Bodyweight Man Makers
27-21-15-9
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups
*Run 200m after reach round
*BW perform Bodyweight turkish sit ups.
5. MOBILITY: Cooldown 3mins Standing Straddle Stretch 90sec Puppy Dog Stretch
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