Hi Jeff & Mark!
Time to work off those excess Thanksgiving calories. Let’s go team!
1) Warm Up (5-10 min): >>Dynamic Warm Up <<<
2) Strength Phase (15 min): 3 sets of 5 with good form.
- Back Squats (one or two lighter warm-up sets)
- Resisted Side Walks (keep the reps to 8 on each side)
- Walking Lunges (hold weight like the Goblet Squat. 8 per leg still.)
- Cart Drill or Ball Hamstring Curl
3) Metabolic Circuit ( 20 Min AMRAP):
Complete 5 rounds of:
- 2 Set of Lines, aka suicides (set up a cone or marker 5, 10 and 15 yards apart. Run and touch the 5yd line, then back to the start line. Turn and run to the 10 yd line, then back. Go to the 15 yd line and back to the start line. That’s one rep.
- 10 Burpees
- 15 Bodyweight Squats
- 20 Crunches
4) Four Core (4 min): Four Core
5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through
Don’t forget to post!
If you want feedback please include times and weights used.
Stay tuned for tomorrow’s lesson!