“QUARANTINE DAY FOUR”
“TRIFECTA”
Warm up
2 rounds
50 jumping jacks
20 high knees
10 squats
5 inch worms (push up, cobra, down dog)
Gymnastics
5 rounds for time:
10sec L-sit hold
10 dips
10 pistols
Weightlifting
For quality:
60 squat clean and jerks (PVC)
Firebreathers
5 rounds for time:
400m run
25m broad jumps
25m walking lunges
“QUARANTINE DAY THREE”
For time:
100 handstand push ups
Health
100 hand release push ups
Firebreathers
100 strict handstand push ups
Note: This is going to be tough. Scale as needed. Pike push ups with feet elevated on the couch or a chair. Reduced range of motion by adding a pillow. Just on its own, 100 push ups might be more than enough. Just challenge yourself and be careful
Core
For time:
100 weighted Russian twists
Note: Pick something around 25/15lbs. One rep is there and back. So you could also count 200 reps if you hit both sides. If weighted is too challenging, go unweighted and you can even just leave your feet on the ground.
Weightlifting
30 snatch drops with broomstick
Maintenance/Mobility
ROMWOD
**We’ll be doing a live feed workout at 10am**
