- When: 04/03/2020
- QIC: Flo
- The PAX: Saigon Sam, Bloomer, Ray Digs (FNG), Zamboni, Slash, Sofa, Jesse Graff, Airbags, Gravy
In a break from conditioning and cardio work we focused on strength and muscle building this morning. Lean muscle requires more calories for upkeep and maintenance daily, therefore the stronger / more dense muscles will help burn calories throughout the day.
WarmUp OYO before Zoom Call
Each PAX instructed to have medium dumbbell, kettle-bell, med ball, ruck, plate, brick, etc…..anything that can be used to push, press, or pull.
Abs
50 Ankle taps
50 IC flutters
20 Hello Dollies
15 Superman’s
10 side leg raise per side
Pyramids
Squat Thrusters
16 body weight
12- light weights
8 – Heavy
8 – Heavy
12 – light Weights
16 – Body Weights
33 Kettle / Weighted Swings
Pyramid – Renegade Rows
12- Body Weight
8 – light weight
6 – Heavy
6 – Heavy
8 – light Weight
12- Body Weight
33 Kettle / Weighted swings
Pyramid – Arms
16 Hammer Curls – Light
12 Hammer Curls – Medium
8 Hammer Curls – Heavy
8 Triceps Extensions – Heavy (sub dips)
12 Triceps Extensions – Medium
16 Triceps Extensions – Light
34 kettle swings
Cool down
Prioritize and Execute – Know what 2-3 things are most important each day, top priorities, and execute on those.
COT
Virtual Workout Workouts Streaming Fitness Online