Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use.
5 min bike to warm up and break sweat
15 Dumbbell shrugs to warm traps up for farmer walks
30 Double Unders to get some skill work in without a clock and warm up the calves and ankles
10 Situps get the core warmed up for later
This workout format is designed to be rough metabolically. Push hard. Go heavy enough on the kettlebell farmer walk that you want to lean, but can maintain posture.
Amateur Fight Gone Bad - 5 Rounds
1 minute Farmer Walks 1 arm 10 ft shuttle (learn to turn)
1 minute Ski Jumper over KB
1 minute V Ups
1 minute rest
2 minutes Yoga - Cobra Position
2 minutes rolling out calves use the top of a weighted barbell if you are brave
work on upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
20 Kettle Bell Swings
3 Minute Accumulative Plank Hold
808 4th Ave N