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April 07, 2020
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Sara Beckert Week 2
Updated On: Mar 05, 2020

Day 1:

5 mins with easy cardio followed by cat/cows x 10 x 3, calf wall stretches x 30 sec per side, supine bridges x 10 x 3, and x band walks x 10 x 2 per side

As many rounds as possible in 15 minutes

Man makers x 10 per side

8 traditional pushups, make sure chest is always touching something

10 Air squats

12 KB swings at 30-35#

IF there is time

  • Row 250 meters easy to hard pace
  • plank shoulder taps x 30 total
  • side plank hold x 20sec per side
  • vertical toe touches x 20

rest 1 min x 2- 3 rounds

Day 2:

Warm up: 200m jog, lateral lunges x 12 total, Glute raise kick x 12 per side

*to make it harder, add a weighted vest

 5 rounds

  • Bulgarian split squat with dumbells x 5
  • Sand Bag Clean x 12
  • Med Ball toss over head with a burpee x 10
  • Barbell Hip thrust x 10 moderate weight
  • Pinching plates farmer carry x 60 sec

If there is time:

20 Burpees

30 Lunges

40 Sit ups

50 Jump ropes

40 Sit ups

30 Lunges

20 Burpees

DAY 3:

 Warm up:

Row for 3  mins, cat/cow x 10 x 2, Samson stretch x 15 sec, banded pass throughs x 10 x 2, supermans x 10 x 2

Incline Alternating DB Bench Press 6/side x 4 sets

Bent over Row with DB x 8/side x 4

Banded Shoulder Retractions x 20 x 4

Seated DB curls x 10/side

Banded tricep extension x 30 reps

If time:

1000K row for time


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