Tuesday 7.23.19


10-9-8-7-6-5-4-3-2-1

Devils Press (50#/35#)

5-10-15-20-25-30-35-40-45-50

Sit Ups

Accumulate 10 minutes in the bottom of a squat.

Above & Beyond

Cool Down

2 Minutes Sphinx Pose
2 Minutes Child’s Pose with Shoulder Variation

Strength

A) 3 X 10 Single Leg Box Step Up
*Weight if hip crease is below the knee and it's easy.

B) 5 X 3 Deadlift
*Heavier than last week.

Endurance

ROW

3 Minutes Row at Easy Warm Up / Warm Down Pace

10 Jumping Air Squats
30 Second Row @ Max Effort
30 Seconds of Recovery Air Squats at a Very Slow Pace (just keep going

NO REST

2 Minute Row at Easy Pace
10 Jumping Air Squats
30 Second Max Effort Row
40 Seconds of Recovery Air Squats. Very Very Slow.

NO REST

90 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
50 Seconds of Recovery Air Squats

NO REST

60 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
60 Seconds of Recovery Air Squats

DONE

Gymnastics

Crossover Symmetry - Iron Scap

Chelsea JungComment