COVID- 19 BUNKER TRENING DAY 21

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: 3-4 Sets
20 Jane Fondas/side
rest 15sec
10 Skater Jumps 5/leg
rest 15sec
16 Prisoner Switch Lunges
rest 15sec
20sec Mountain Climbers
rest as needed between sets

2. Work and Skill:2-3 sets
1. Contralateral Single Arm Single Leg Plank x 20-40sec/side
*Aim to have zero movement and wobbling rest as needed
2. 20-40sec Tucked Planche
*BW - Quadruped Planche 20-40sec
*Aim to lean more into your planche this week rest as needed

3. Workout:For Time
A1. Prisoner Tall Kneeling to Standing; 20 Reps alternating legs
rest 45sec
A2. Sumo Stance Prisoner Good Morning; 3030; 8-10reps
rest 45sec
A3. Prisoner Curtsy Drop Lunge; 20X0; 8-10/side alternating
rest 45sec
4. Workout:3 rounds
1min Sprawls
1min Sit Ups
rest 2mins
3 Rounds 1min Alternating
Bodyweight Turkish Get Ups
1min Alternating Step Ups

5. MOBILITY: Cooldown
Child's Pose with Lat Stretch x 2mins/side
Forward Fold x 2mins
Frog Stretch x 2mins