Warm-Up
A. Quick Foam Rolling Session - Full Body B. Full Body Stretching C. Low Intensity Activation Exercises Workouts - Sept. 21st 20 Minute AMRAP of: A1- Walking Lunge with DB Bicep Curl A2 - RFE Split DB Squat 5/5 A3 - 12 Push Ups + 6 Down Dog to Cobra A4 - Band Rows 15 + Band Rotation 10/10 A5 - 75 Jump Rope Sept. 28th 20 Minute AMRAP of: A1 - Sled Push 1x A2 - 10 Hand Release Push Ups & 10 Sit Outs A3- 10 Hanging Knees to Chest A4- 5 Strict Pull-Ups (use band if needed) A5 - Row 200m Oct. 5th 20 Minute AMRAP of: A1- Jump Rope 75 A2- 12 Push Ups A3- 20 KB Swings A4- 20 Bicycle Crunches + 20 Low Back SuperMan Extensions A5- 12 KB Goblet Squats Cool Down A. Hip Flexibility - Focus for this 3 Weeks of Mi-Move B. Stretch Full Body & Foam Roll
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September 2017
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