Workout 3

Today’s workout is designed to be a max effort workout. We will be doing the following:

Warm up, first. Dynamic stretching as outlined in Workout #1.

Max effort handstand holds against a wall. Do as many as you have to in 5 minutes.The longest period of time you hold is your score. Rest 1 minute and go into the next exercise.

Max effort side plank. 3 minutes each side (left, right). The longest period of time you hold is your score. Rest 1 minute.

Max effort pushups. As many push ups as you can do in 2 minutes. If you need to rest, rest at  the top of the push up. Resting longer than 3 seconds results in the end of your max effort. However many you get, that’s your score.

Max effort squat hold. Hold for as long as you can. Make sure your hip crease is below parallel. Do as many as you can in 5 minutes.

Make sure to stretch following the workout. Focus on your shoulders, back, core, and legs.

Workout #2

How did yesterday’s workout feel? How are you feeling today?

Today’s workout:

3 rounds for time:

Run 400m (one time around a standard running track. Otherwise, map it out using google or bing maps).

10 burpees (aka squat thrusts).

10 10 count plank (Count like this “One thousand one, one thousand two, …”).

Record your time.