Posts in Daily Workouts
4-27-2019

1. 10min Physical Assessment

2. 20min Fitness with a friend
50 cal bike
3rds
40 cal bike
3rds
30 cal bike
3rds
etc.

1rd=10 KBS 5 Burpee 10 Step ups

4-26-2019

1. Activation
a. 3x10 frog pump
b. 3x10 bird dog

2. Every :90 x6 sets (9min)
5 kb DL + 5 KB clean
or
5 BB deadlift + 5 HPC

3. EMOMx15 (:50/:10)
M1: side shuffle
M2: bear crawl
M3: bicycles

4-24-2019

Warm up
3min bike and row
2min bike and row
1min bike and row

1a. 4x10/10 KB bent over row
1b. 4x:30 plank 
1c. 4x50' d/b lunge
rest :30 btw mvmts

2a. 4x10/10 SA Press
2b. 4x:30 boat pose
2c. 4x10/10 SL glute bridge
rest :30 btw mvmts

4-23-2019

1. 10min Cindy
rest 5min

2. 10min bike (run if nice)
rest 5min

3. 10min
10 plate slide
50' d/b bear hug carry
10 sit up
50' d/b bear hug carry

4-20-2019

1. 10min Physical assessment

2. 20min
800m row (200m ea)x2
20 DB snatch (5/5)x2
24 sit ups (12/12)
28 mtn climbers (14/14)
32 bike cals (8/8)x2