21.1. 2020 WORKOUT

Warm Up: Thoracic Iso Holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Workout: 4 Rounds of 2 minute AMRAP Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps 10 Push Press (60Kg/40Kg) Rest 2 minutes between sets Postworkout: 15 minutes of 8 Straight deadlifts 8 Hex squats 15 Leg bandy extensions 15 leg bandy curls Rest 1 minute between rounds

Warm Up: Two Sets: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward Followed by… Two Sets: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 Followed by… Two Sets: Dead Bugs x 10 Burpee Broad Jumps x 5 Workout of the week: Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps 15 Push Presses (45/30Kg) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (25/17Kg) 15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Strict Pull-Ups 10 Push-Ups Postworkout: 4 Rounds of 10 reps Sumo deadlift with DB

Warm-Up. T-Spine Pulse on Bench x 60 seconds then Tabata Warm up: 20 seconds of Straddle Pulses 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds rest 20 seconds of Plank Shoulder Taps 10 seconds rest Then… Workout: Part A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Airbike 20 Single-Arm Kettlebell Presses (10 each arm) (16-20Kg/10Kg) Rest 5 minutes, and when the running clock reaches 20:00… Part B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Row 30 Push-Ups 20 Wall Ball Shots