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Defined @ Home Training:
Tabata : 20 sec on / 10 sec off : 8 rounds at each station
Russian Swing Video
Push Press Video
– Exhaust all 8 rounds at each station before moving onto the next movement.
– Using only one piece of equipment for the Push Press, perform on one side and alternate sides every round.
Hero WOD “Manion”
7 rounds for time:
400 X Meter run
29 X Back Squats
– Single Arm Video
– Double Arm Video
Exhaust all 8 rounds at each movement before moving on. If working with one piece of equipment, alternate side every movement.
*Tabata: Can be completed with KB, DB, plate, or any object in the household that challenges you and mimics the movement pattern.
If you can, go outside, get some fresh air and vitamin D for this workout.
*Run: We have a few options for your today. If you are running outside but don’t have a 400 meter mapped out: run 1 minute out + run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes (think shuttle sprint style). If you are choosing to stay inside: Perform 1 minute of mountain climbers + 1 minute of Wall Sprints.
*Back Squats: Hold a KB/DB or anything that mimics this equipment in your back rack position for the squats. Take a look at video above. One or double KB/DB. Optimize to front rack or air squats is a good option.