Announcement
Workout of the Day - 051320
THEME OF THE WEEK: GET THAT DUCK
Wednesday, May 13th 2020
STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of Monday’s post. Focus on today and check off every box!
WARMUP
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Frankensteins
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
RUNNING
4 sets, rest for 2 minutes between each set
Run for 4 minutes
If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.
CONDITIONING
For Time:
Run for 6 minutes OR 600m (1.5 laps around a track)
80 air squats
60 push-ups
40 burpees
Remember to make each squat/push-up/burpee a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better!
COOLDOWN
Stretch for 10 minutes, make sure you stretch calves/legs/hips
HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE