July 11, 2020

*** pop up class today at Chestnut ridge sledding hill 1100am. No equipment needed.***

Warm-up
5 minutes hero pose

Then 3 rounds:
10 lunge and reach (total)
10 PVC pipe shoulder openers
10 PVC pipe strict press

Skill Work
Need: mat to lay on, tabata timer

:20 seconds work + :10 sec rest
High plank
Low plank (elbows or hands)
High Plank
Low plank (elbows or hands)
Bear crawl hold
Bear crawl hold with shoulder taps
Side elbow plank (R)
Side elbow plank (L)

:20 seconds work + :10 sec rest
Hollow body hold
Hollow body rock
Hollow body flutter kicks (hands at side)
Hollow body hold
Superman hold
Superman rock
Superman swimmers (alt hands and feet)
Superman hold

Workout
Need: DB/KB or light barbell, mat to lay on

Time cap: 16 minutes
20 strict press (each arm)
300m run
30 DB pull throughs

20 push press (each arm)
300m run
30 DB pull throughs

20 push jerks (each arm)
300m run
30 DB pull throughs

Strict press = 1 DB single arm, or light barbell. If your DB is too heavy for single arm strict press, perform holding DB with 2 hands

Push press = 1 DB single arm push press or light barbell

Push jerk = 1 DB single arm push press or light barbell

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