COVID- 19 BUNKER TRENING DAY 20
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