Spirits were high on Friday. I decided that the entire workout would be based on bodyweight movements. Everyone got through a very difficult workout.
Dynamic Warmup Phase
Strength Phase:
1. Prisoner Sumo Squat w/ Knee High - 4 x 50 sec.
2. T Pushups - 4 x 50 sec.
3. Bulgarian Split Squats - 4 x 50 sec.
4. Inverse Row - 4 x 50 sec.
5. Tricep Dips - 4 x 50 sec.
Core Phase:
1. Planks - 3 x 30 sec.
2. Spiderman Climbs - 3 x 30 sec.
3. Superman - 3 x 30 sec.
4. Mountain Climbers - 3 x 30 sec.
Interval Phase: (x 4)
1. Burpees - 30 sec.
2. Walk in Place - 50 sec.
3. Burpees - 30 sec.
4. Walk in Place - 50 sec.
Static Stretch Phase
I will be posting pictures of the workout later.
