Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core Warm-Up: Perform 2 Sets; 40s Work, 10s Rest
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets*
- Glute Bridge Raises with MB/Foam Roll Between Knees
- Plank Shoulder Taps (Alternate Sides)
- Side Lying Groin Plank Hold (20s/Side)
WOD: Spartan Spartan
Start a timer & perform 3 minutes of your preferred cardio equivalent (Ice Skaters, Jump Rope, Rowing, Biking or Step-Ups) and alternate the 10 obstacles below for 2 rounds.
We will start with 3 minutes of cardio and then alternate the obstacles/cardio.
At the top of each minute for 20 minutes we will do the obstacles below for 10 reps and as soon as you finish, go into your cardio of choice.
*Set Gym Boss or Interval App to: 3 minutes first and then….60s Work, 0s Rest, 20 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Obstacles:
- 10 Hand-release push-ups
- 10 Air squats
- 10 Squat thrusts
- 10 Forward lunges (per side)
- 10 Mountain climbers (per side)
- 10 Backward lunges (per side)
- 10 knee slap mountain climbers (per side)
- 10 Dips
- 10 Lizard Crawls (Elbow Crawl)
- 10 Jump squats
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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