Let’s Work some Strength AND Range of Motion

Tuesdays Strength Workout is one of the BEST for building overall strength, muscular endurance and targeting your weakest movements and ranges of motion.  Slow doesn’t always mean easy!

PART 1 – STRENGTH CIRCUIT x 4 ROUNDS

 INTERVALS – 60 seconds (as few reps as possible without pausing)/ 30 seconds rest

1. SQUAT
   • see how far down you can squat with your feet hip distance apart (narrow) and feet pararell
2. PUSH UP
   • Try a resistance band for added support – video below
   • Or a CHAOS PUSH UP for more of a challenge
3. PULL UP
   • assisted pull up – feet on the ground
   • or slow negatives – start at the top and lower down as slow as possible until your arms are straight

PART 2 – CONDITIONING FINISHER

• 500m cardio 
• 10yd crawl – try to keep hips down / advanced try the powerwheel without dropping the hips!
• 400m
• 20yd crawl
• 300m 
• 30yd crawl 
• 200m
• 40yd crawl 
• 100m
• 50yd crawl

WATCH THIS PUSH UP VIDEO!