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April 07, 2020
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Sara Beckert Week 5
Updated On: Mar 05, 2020

Focus: Shoulder Stabilization as it pertains to your occupation

Cardio will be steady state


Warm up:  walk easy 10 minutes followed by

4 x 15 scap pushups

4 x 15 scap pull ups

4 x 30 banded pull a-parts

4 x 30sec Tall to short plank


4x 200m (.12 miles) at your fastest 1 mile pace then recover for 200m x 4

100 Russian twists non weighted


Warm up: 1000m (.62 mile) jog, 10 cat/cow 10 bird dogs and supine back twists

Internal and external rotation x 10 per side

Fragmented Cardio:

60min or as long as you can

7min running- pick a distance you can maintain

7 devils press with 20-25lb db

7 DB thrusters

7 lunges per leg


Warm up:

Single leg db Roman Dead Lifts light weight x 5 per leg x 4 sets

Supine bridge and reach x 5 per side x 4 sets

Air squats x 10 x 4 sets

Sideway Single leg step ups x 10 x 4 using 25lb db

Turkish get ups 10 per side x 4

Push-ups x 10 x 4


Each min on the min for 30 mins:

5 pull ups (sub trx rows)

10 Pushups

15 squats

So: min 1 looks like this: 5 pull up, 10 push-ups and 15 air squats rest for the remainder of the min then repeat

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