3-24-2021 Wednesday Conditioning & Recovery

Warm Up: 2 Rounds

• Bird Dog 10 second hold/ 6 reps  (see video at 4:55)
• Curl Up 10 second hold/ 6 reps (see video at 1:10)
• Cat Cow 15 cats, 15 cows 

1: TABATA: 8 Rounds, 20:10

• Jumping Jacks
• Burpees
• Mountain Climbers
• Russian Twist

2: 2 Rounds of (move through this with little rest)

• 10 push ups (do your best version)
• 10 body weight squats
• 10 calf raises
• 30 second wall sit
• 10  lateral lunge - left (controlled movement - not a race)
• 10 lateral lunge - right
• 30 seconds active beast
• 30 butt kickers

3: TABATA (1 more for fun) 8 Rounds 20:10

• Banded Donkey Kick right
• Banded Fire Hydrant right
• Hip Thrusters
• Banded Fire Hydrant left
• Banded Donkey Kick left