01/01/24 Monday Workout of the Day

Studio Gym Closed for Christmas, classes resume Tuesday 2 January 2024..... Bring your GOALS

Warm-Up

8:00 minutes, For Quality

:30 second Medball Thoracic Opener / Seat chest stretch

10 Air Squats

10 Alternating Box Step-Ups/10 Lunges

5 Box Jumps/ 5 Squat Jumps

Strength: Overhead Squat

Every 2:00 minutes, 6 Sets

1 Rep, starting @ 75% of 1RM

*No equipment get a broom stick and work on technique(break at hips, press to ceiling, Chest and head up and press feet through the floor)

Conditioning

"Jersey"

12:00 AMRAP

4* Overhead Squats 50/35kg or 8 Squats (no equipment)

6 Box Jump Overs 24/20'' or 12 Squat Jumps (no equipment)

8 American KBS 24/16kg or 16 Pike Push Ups (no equipment)

*Increase Overhead Squats by 2 reps each set

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose