Squat Sandwich Wednesday

Anyone else miss these?

SESSION for Wednesday 4/21/2020

WARMUP

20 scap pushups
3x 1:00 planks
20 Cossack squats
20 Wall squats: how close can you get your chest to a wall when squatting

then practice the workout skills

WORKOUT

for time:
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters

then 100 goblet squats, 50/35# or 24/16kg then

3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters

Share your overall completion time to comments!

No Equipment? No Problem!
Find something heavy to hold in front of you for the goblet squats.

2nd Serving: Need More Work? (Endurance-Bias)

Two-Minute Intervals:
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Run 6 x 2 minutes at a hard but controlled effort in the red zone.
– Follow every two minutes of hard running with one minute walking and one minute jogging easy to catch your breath and recover.
– Cool down by running five minutes at an easy effort and walking three minutes.

HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1

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