2/13/20 – PUSH YOUR PEOPLE (PIT)

WARM UP

EMOM for 6min complete:

ODD: :20sec RKBS + :15sec of air squats

EVEN: 20 jumping jack + 5 up downs

Then,

Stretch

Then,

Coach tutorial (all MVMTs) + RPE description

 

ADVANCED

WORKOUT

With a partner complete:

:30sec on/:30sec off - 5x (each/5min) of:

A) Foot elevated Bulgarian split squats

**rest 2min; switch legs each set**

B) Single leg Romanian deadlifts + reverse lunge 35/25

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**all MVMTS to be executed at RPE 8; I go, you go**

 

INTERMEDIATE

WORKOUT

With a partner complete:

:30sec on/:30sec off - 5x (each/5min) of:

A) Foot elevated Bulgarian split squats

**rest 2min; switch legs each set**

B) Single leg Romanian deadlifts + reverse lunge 20/15

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**all MVMTS to be executed RPE 8; I go, you go**

 

BEGINNER

WORKOUT

With a partner complete:

:30sec on/:30sec off - 5x (each/5min) of:

A) Split squats

**rest 2min; switch legs each set**

B) Alt lunges

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**I go, you go**

 

ADVANCED

CORE

With a partner complete: 10 strap DB hanging knee raises 10/8  + 20 plank marches (1p/ sec)

**4x - I go, you go**

 

INTERMEDIATE

CORE

With a partner complete: 10 strap hanging knee raises + 20 plank marches (1p/ sec)

**4x - I go, you go**

 

BEGINNER

CORE

With a partner complete: 10strap hanging knee raises + :20sec plank

**4x - I go, you go**