19.3.2020
Warm up A. General
Tabata music on spotify: https://open.spotify.com/track/3D5d2fvB5Bs9L9FMDCZCjS?si=BgJPqgY3QD67YVK4LaBN3g
Tabata (20 seconds on/10 seconds off) for 4 minutes Alternate between:
– Side lunges https://www.youtube.com/watch?v=30Bwab1PG5I
– Push up to downward dog https://www.youtube.com/watch?v=96OxWp1CYzk
Warm up B. Mobility
Quadruped lat stretch https://www.youtube.com/watch?v=LCovvDqYuX4
Warm up C. Specific
20 Bird dog https://www.youtube.com/watch?v=wgOuR7YrwtM&t=2s
Wod a) Core
Side plank hold + lateral leg raise 3 x 10-15 raises per side
*https://www.youtube.com/watch?v=zXN-BQyz-mY&feature=youtu.be
Wod b) Metcon
6 rounds, For quality
90 second Reverse plank holds https://www.youtube.com/watch?v=ZNAxdJ6Bt00
20 v-ups
12 Pike Push ups https://www.youtube.com/watch?v=x7_I5SUAd00
Rest 30-60 seconds
*Modifications: V-ups:
– Sit-ups
– Knee tucks
– Leg raises
– Toe Touches
*Modifications: Pike Push ups:
– Regular Push ups
– Push ups on knees
– Elevated push ups
Wod c) Post chain, Shoulder Health,
3 sets
Lying Y hold rest 30 seconds
Lying T Hold rest 30 seconds
Lying W hold Rest 60 seconds
*Hold as long as possible in a static position
Good Luck everyone, a lot of core work going on in the this workout !
