Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold, practice kicking up to handstand in remaining time
then…
HSPU Skill Work Week #2
Intervals 30/15 intervals x4 rounds:
- -Conan Walks (switch halfway) (in piked position on box, walk circles around the box with the arms)
- -Hollow body hold
- -Piked push-Ups
- -Kick to wall + 5 second hold (should get 2-3 in each 30 second interval)
Then:
5 Rounds of 60/30 intervals (clock set at #1)
Max effort in each minute of work
- -60 Second Max Calorie Bike
- 30 Seconds rest
- -60 Second Max 10m Shuttle runs
- 30 Seconds rest
- -60 Second Max Calorie Row
- 30 Seconds rest
*Bikes on one end of floor, shuttle runs in the middle, rowing on far end of floor
Stimulus Goal:
Why Do This Workout? Increase your shoulder work capacity and strength. Also increase your sprint capacity.
Duration and Feel: The Durations are programmed as it is timed intervals. You will experience a lot of muscular burning in this workout. Buckle up. Go hard and do the best you can during the work periods. Simple, but not easy.
Specific warm-up focus: The standard warm up and workout will prep your movement as needed. It’s recommended to do some personalized stretching and foam rolling before class if needed.
Scaling Options: Push up instead of piked push ups. Wall walk instead of kicking to wall. Conan walks with feet on ground if needed.
