4 March 2019

Avril burpee.jpg

Article: Maintain Independence with Burpees

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then
3 Rounds:
5-10 Push-Ups
5-10 Ring Rows
10 Squats (Squat Therapy)

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
Shoulders:
i. 1:00 T-Spine Smash / Extension (balls / roller)
ii. 3x:10 Bridge / Wheel (elevate feet)
iii. :45/side Chicken Wings
iv. :45/side Sprinklers
v. 2x7 Jefferson Curls (Abmat + light weight)
then
1:00/side Banded Reach Unders

Weightlifting
Alternating E2MoM-12 (3 Rounds):
i. 5 Bench Press  @ ~75% 1RM
ii. 5 Bent Over Row  @ Same Weight
***
REST 4:00
***
then
Metcon
5 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
4 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
3 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
2 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
1 Tabata Interval - [PVC Overhead] Squat
Rx+= Run + OHS;
"A" score time
"B" score lowest reps