Vacation workout Day 1
Day 1 involves no weightlifting. I want you all to use this time to let your muscles and central nervous system recover from the year of training. If you have questions, just let me know!
– 10 Airsquats
– 10 Push Ups
– 10 V-ups
– Lateral Lunges x 8
– Forward lunge stretch x 8
Pick one of the 4
– 30 minutes of work at working pace (this means not slow!)
You can choose to have sprint intervals during this run. Occasionally throw 30 seconds of sprint then settle back to a run pace.
3 Minute FLR (FLR PHOTO ABOVE)
Try to go unbroken here. Count number of times you come out of a PERFECT FLR POSITION. This means coming to a knee, putting your butt in the air, dropping the hips down, or shaking our your arms during the FLR Hold.
**For each time you came out of position perform 5 burpees at end of 3 minutes.