Move and Hold Strength

Thursday it’s time to practice some full range of motion and static hold STRENGTH!

Here is what’s on the docs:

30s normal range of motion / 30s static hold / 30s rest x 4 rounds

1. Squat
2. Pull-up (row as an option)
3. Superman’s
4. Overhead press or push up
5. Abdominal choice

 Finisher:

Choose 1 Cardio Option (rower, bike, ski, run, steps, burpees, JJ, JR, agility, sled…)

30s easy/ 30s sprint  x 10 rounds

DONE!

TR at HOME Strength Couplets “On-the-Minute”

• You will START each exercise each Minute and REST or Active Recovery until the next Minute Starts!
• Each Couplet is 10 total Sets (5 Rounds of Each).  Be prepared to work hard and smart!  Let’s GOOO…

Couplet #1

•  20 Swings, Broad Jumps or 10-15 Supermans
• 10-15 Push-Ups

Couplet #2

• 10 Goblet Squats or 5/5 Pistols or Split Squats
• 10-15 Ring Rows or 5-10 Pull Ups

Couplet #3

• 100 Jump Rope or 50 Jumping Jacks
• 1/1 Turkish Get-Ups,  5 Walkouts or 15-20 Ab Choice