Monday June 1, 2020
Title: Monday
Status: pending

Warmup: 3-4 Rounds of…
6 T-Spine Twist/side
8 Arrested Good Morning
6 Bird-Dog/side
:30 Hip Coordination

A) 4-5 Rounds of…: 6-8 Box Handstand Pushup (Scaled: 8-10 Hand Release Pushups)
rest :45
:20 Side Plank/side, rest :10 b/w sides. (Adv: 8 Star-Side Plank Leg Raise/side)s
rest :45
Glute Bridge Iso-metric Hold :20 (hold @ top of glute bridge, butt squeezed)
rest :90
*Bird-doggers should be bracing as hard as the knee hoverers.
B) 5 Rounds of…: 5 Full Burpees
15 Air Squats
20 Mountain Climbers (10/side)
15-12-9-9-9 Pushups
5 Bicycle Crunch/side

Cooldown: Cat Pulling It’s Tail 3:00/side
Cactus Arms Pose 2:30/side

—–

Tuesday June 2, 2020
Title: Tuesday
Status: pending

Warmup: 3 Rounds of…
10 Dislocates
15 Single Leg Calf Raises/leg (aim at big toe)
10 Clamshell/side
5 T-Spine Starfish/side

A) 4-5 Rounds of….: 12 Sumo Goblet Squat @ 32×1 tempo
rest up to :45
10 Walking Lunges/leg
rest up to :45
10 Supermans w/ pause @ top of reach
rest up to :90
B) :30on/:30 off x 16: 1 – Lateral Line Hops/Du’s/Single Under
2- Hand Release Pushups
3- Alternating Nemesis Crunch
4- Plank to Pushup Pressouts

Cooldown: PNF Hamstrings 2:30/side
+
Child’s Pose 3:00

—–

Wednesday June 3, 2020
Title: Wednesday
Status: pending

Warmup: 3-4 Rounds of…
10 Eggbeaters/direction
5/side Single Arm Table-top w/ reach back
5 T-Spine Opener/side
5/leg Reverse Lunge w/ Stick for Awareness

A) 4 Rounds @ consistent pacing…: 10 Conditioning Squat Jumps (Scaled: 12 Air Squats)
15 Mountain Climber/side
8 Sideway Scissor Kicks/side
12 Pushup Shoulder Tap (Pushup + tap + tap =1)
8 Scissor Kicks/side
2:00 Rest
B) 3 Rounds of… ISO: :40 Chinese Plank
rest :30
:30 Wall Sit
ret :30
:40 Front Plank
rest :60

Cooldown: 2:30/side Melting Heart Pose w/ Shoulder Variation
–
3:00 Butterfly (support your head)

—–

Thursday June 4, 2020
Title: Thursday
Status: pending

Warmup: 3-4 Rounds of…
10 Glute Bridges
5/side Front Plank w/ opposite arm/leg raise
10 Leg Swings in each direction/leg
10 Standing Seneca Press (works with no weight too as a warmup)

A) 4 Rounds of… : 8 Reverse Lunges/side (can hold weight, and add tempo if 8 doesn’t feel like enough)
rest up to :45
16 Standing Calf Raises
rest up to :45
12 Tuck Up
rest up to :30
8 Nemesis Crunch/side
rest up to :90
B) 16:00 Amqrap of… @ controlled intensity: 10 Jumping Jacks
10 No Pushup Burpees
10 Hand Release Pushups
10 Mountain Climbers/side
10 Lying Sole Tap/side

Cooldown: Wind Relieving Pose L 2:30
Wind Relieving Pose R 2:30
Wind Relieving Pose 3:00

—–

Friday June 5, 2020
Title: Friday
Status: pending

Warmup: 3-4 Rounds of:
8 Side Lying Abductions/side
8 Side Lying Adductions/side
5 Bent Knee Windshield Wipers/side
5 Single Leg Glute Bridge w/ hip flexion

A) 15:00 Amqrap of…: 6 Burpees
8 Walking Lunges/leg
10 Tuck Up
12 Arrested Good Morning
:30 Forearm Plank
B) Tabata: :20on/:10 off x 8
even- Hand Release Pushups
odd- Tuck Up

rest 2:00

Tabata
even- Pushups
odd- Three Way Crunch

Cooldown: Dragon Pose or Winged Dragon 2:30/side
+
Wall Straddle 3:00 (support under thighs)