Warm-up prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 6 Sets*
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.
- DB/Band/Heavy Object Bent Over Alternating Rows & DB Squat w. Upright Rows (4 Sets Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Back Flat *Squeeze Shoulder Blades *For Upright Row, do not touch the Ground – this would be the same as a High Pull *Modifications: For those with Shoulder Issues do Band Rows *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Glider Prone Mountain Climbers & Glider Prone Saw (4 Sets Each): *Perform on Hands if possible *Push into Ground to Extend Upper Back *Feet on Gliders *Corkscrew Elbows In *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *1 Leg or go Back farther to Increase Intensity *Modification: Standing Mountain Climbers & Beast *Keep Belly in for added Stability – Breathe rhythmically
- SB/MB/Heavy Object Bear Hug Squats & Prisoner Sumo Jump Squats (4 Sets Each): *Feet Shoulder Width *Hinge from Hips & Lower into Squats *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modification: Reduce Load & Go to Toes only with Jump Squats *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Push Ups & Step/Chair Dips (4 Sets Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt on Push Ups *Keep Elbows In & Back close to Chair/Step on Dips *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Lateral Beast (10s Each Direction) & Lateral Ape (10s Each Direction) (4 Sets Each): See 1:00 & 2:00 Mark in Video: http://www.youtube.com/watch?v=VuuzuUuy28o *Ape: Start in Squat Position > Reach to Right with Straight Arms & Jump with both Feet to Right > Back to Left at Halfway Point *Push Hands into Ground *Modification: Hold onto something & not going as low *Keep Belly in for added Stability – Breathe rhythmically
- Insanity Jumps & In-In-Out-Out (4 Sets Each): *Switch Lead Foot at Halfway Point for In-In-Out-Out *Start with Feet Wide *Goal is Speed when Movement is learned *Increase Intensity with greater Depth with Squat & Speed with In-In-Out-Out *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Lateral High Knees & Lateral Jumps: 20s x 10s x 6-8 Sets
Alternate Lateral High Knees & Lateral Jumps *Toes Up with Landing *Focus on Slowing Down Breathing & Stretching Calves during Recovery *Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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