“QUARANTINE DAY TWO”
Warm up
2min static jog
Head to toe general ROM
3 rounds of the workout with lighter loads and modified rep scheme (Just do 4 of each and EZ pace)
“PRISON BREAK”
15min AMRAP
6 ground to overhead
9 squats
12 lateral shuttle runs 10ft
Note: For the ground to overhead and the squats, pick whatever object you can find. Something around 50/35lbs. For the squats, keep the weight at chest height or on your back. For the shuttle runs, just set yourself 2 lines 10ft apart. Just
Pyro weightlifting
Burgener warm up
PVC pipe snatch grip sot press 5×5
PVC pipe split jerks
Note: We call this deliberate practice. Treat each rep like a one rep max
For time:
“DOUBLE ISABEL”
60 broomstick squat snatch
Note: Each rep starts below the knees, you must go through full hip extensions then full squat. The movement finish with broomstick locked overhead with knees, hips and shoulders all in line. Tight core and make sure you put tension on the bar when overhead
“QUARANTINE DAY ONE”
6min AMRAP
Inverted burpees
Health
Kick up as high as you can
Rx
Kick up to the wall
Firebreathers
Kick up to free-standing. *Whole body must be inline*
BURN
For time:
150 jumping jacks
Full range of motion. Starts with both hands touch the hips and finish with both hands together overhead. Feet must land wider than the body.
Note: Everyone can do this Rx!!!
Challenge
Perform both back to back. 6min AMRAP immediately into the 150 jumping jacks
