Morning:
30 minute snow run as 3×5 min hard efforts with 5 min full recoveries
Afternoon:
Warmup:
- full shoulder set on band
- horizontal raises to failure
- vertical raises to failure
- 30 Pull Ups
- 30 Dips
- 30 Push Ups
- 30 Reverse Lunges Per Side
- 30 Squats
Static Holds/Core/Positions
- 45 second Straight body hold between mats (stomach up) –https://www.dropbox.com/s/
cjbj1xz2ev9inm4/Straight% 20body%20hold%20between% 20mats.mov?dl=0 - 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers –https://www.dropbox.
com/s/cjbj1xz2ev9inm4/ Straight%20body%20hold% 20between%20mats.mov? - Max Time Wall Handstand – https://www.dropbox.com/s/
vaj8nz037yj8kko/Handstand% 20Wall.mov?dl=0 - 15-30 V-ups – https://www.dropbox.com/s/
e7anpt1150e53qn/V%20Ups.mov? dl=0 - 30 Olga Crunches – https://www.dropbox.com/s/
re8yp6mz5begocu/Olga%20Crunch. mov?dl=0
Gymnastics Exercises
- Planch Walks with Sliders or paper plates – https://www.dropbox.
com/s/teey7l9sav2o2mg/Planch% 20Walk.mov?dl=0 - Crab Walks with Sliders or paper plates – https://www.dropbox.com/s/
vhstril9bnzvq0g/Crab%20walk. mov?dl=0 - 10 Press First Half Drills – Press Compression slider assist (1 min to end of video) – https://www.dropbox.com/s/
1et8bq9nhrr2352/Press%20First% 20Half.mov?dl=0 - 10 Press Ball Assist – https://www.dropbox.com/s/
bhlwvkmilcaxhra/Press%20Drill% 20Ball.mov?dl=0 - 30 Second L Seat Leg Extends (Stay in tuck for as long as needed) –https://www.dropbox.com/s/
4g5izfzwy1m3b0y/L%20Sit% 20Drills.mov?dl=0
Gymnastics Exercise/Major Muscle Group Combo
- 3 Muscle-up Thera-band Assist – https://www.dropbox.com/s/
0qvehpmw4idb93p/Muscle%20Up% 20Band%20Assist.mov?dl=0 - OR if already done earlier in day, weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups
Major Muscle Group Exercises
- Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg) –https://www.dropbox.com/s/
qdv3ifdcy6la3xn/Single%20Leg% 20Roll%20Ups.mov?dl=0 - 15 Lunges (TRX or Weighted or suspended leg back) per leg
- 15 Front Lever Pull Ups (horizontal pull-ups) on bar or rings – https://www.dropbox.com/s/
h4da9jjtnyyhvjq/Front%20Lever% 20Pull%20Ups.mp4?dl=0
Bursts
- Box Jumps or band assist squat jumps – https://www.dropbox.com/s/
qxnyhm3qgwna58k/Squats%20with% 20Band.mov?dl=0 - 4 sets treadmill sprints or Sprints with Jog back or band assist sprint in place –https://www.dropbox.com/s/
ydykgi22dfqmlbr/File%20Jan% 2024%2C%209%2056%2044%20PM. mov?dl=0
Finisher:
Tabata set on bike or elliptical