Strength & Conditioning workout for 04/08/20

Whiteboard Brief:

Warm Up:

2 Rounds

20 Arm Swings (10 left to right, 10 forward and back)

5 Slow Supermans

5 Inch Worm Push-Ups

10 Slow Good Mornings

10 Walk the Dogs

Build: Chest/Back

4-5 Rounds:

-3-10 Wide Pushups

-3-10 Narrow Pushups

-Max Reps Normal Pushups (stop 2-3 reps short of failure)

In between Rounds do an upper body pulling exercise:

-Ring Rows x 6-10 reps

-Pullups x 3-10 reps

-Bent Over Row x 8-12 reps

Rest :60 after you finish the pulling exercise

Conditioning:

Pick one to complete!

Run 1-2 miles

Row 2,000 meters

20 Min Bike Ride

100 Burpees for time