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WORKOUT for Tuesday 6/2/2020
4 rounds of 5:00 on, 2:00 off alternating between the following two sets
40 penguin jumps (single slap)
20 step burpees
10 bent-over row
one-arm Devil’s Press
Rounds 1&3 do A, Round 2&4 do B.
Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.
Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.
KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.
QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.
2nd Serving- Need More Work? (Endurance-Bias)
a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog
HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through
READ: How Fitness Will Change Forever – The Atlantic