Monday, 03.23.20

CAP_SIXTY:

Warmup

5 min Run (or machine if choice if you have) – @ (1 min at 50%, 1 min @70%, 1 min @90%, 2 min at 60% – focus on breathing and bringing heart rate back down)

Into,

3 rds

30’ Inch worm

30’ bear crawl

10 pushups

30’ alt high legs (hamstring)

30’ pull heal to butt

+

3 rds

10 pushup to downward dog

10 alt lunges w/ Samson stretch

10 inverted scap squeezes (handstand hold)

10 alt shoulder taps in plank position (advanced can go while inverted in HS hold)

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Workout:

AFAP

50 calorie row

40 power cleans 135/93

30 thrusters

20 ring muscle ups

100’ HS walk

+

becomplete:

1. db single arm Row w/ twist rotation at top (chest towards dB) x 8 reps each side x 4 sets each side

2. Front rack single leg step ups x 10 reps each side x 3-4 sets : controlled eccentric and movement is most important

3. (a) thoracic Bridge x :30-:45. (b) :30-:45 dynamic stretch of downward dog x 5 sets through this superset

4. Waiters Carry x 40-50’ x 5x each arm ; rest accordingly

5. Weighted Situps 3 x 20

6. Crossover symmetry

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Minimal Equipment. . .

50 bar facing burpees

40 power cleans 135/93

30 thrusters

20 (1+1) push-up + strict pullups

100’ HS walk

No Equipment:

50 burpees

400m run + 40 good mornings to parallel

30 Air SqT High Jumps

20 Strict HSPU

100’ HS walk