08.20.20 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause

MOVEMENT FOCUS: UPRIGHT SQUAT

(Essentials and Full Gym) – Day 4

3 sets:

- :30 lizard stretch (each side)

- 5 pause goblet squats (:10 second pause in bottom)

Take note of how well you’re able to keep your chest up, and of if/when your hips start coming up before your chest

WORKOUT

(Essentials and Full Gym)

Complete the following:

- Long run (~10 min)

- 100 pushups (large volume)

- 200 situps (large volume)

Goal RPE: 5-7

Suggested timecap: 20 minutes

REFLECTION: POSITIVE LABELS

What positive labels would you hope someone would identify you as, and if there are any that no one mentioned, why do you think you do not present that quality?