Quarantine Challenge Friday

Warm up

3 rounds

200 meter Jog or 1 min of jumping jacks

10 air squats

10 hand release push ups

10 knees to elbow

Mobility

10 of each

⁃ leg circles

⁃ Glute bridges

⁃ Thoracic spine twist

Main set

4 x rounds:

⁃ 6 deadlift

⁃ 6 burpees

⁃ 45 seconds recovery

4 x

⁃ 6 squats (weighted)

⁃ 6 Jump squats

⁃ 45 seconds recovery

4 x

⁃ 6 walking lunges (weighted)

⁃ 6 jumping lunges

⁃ 45 seconds recovery

4 x

⁃ 10 weighted glute bridges

⁃ 10 kickbacks

⁃ 10 side steps

Core

4 rounds Of 30 sec of work 10 sec recovery

⁃ Side plank

⁃ Toe taps

⁃ Reverse curls

⁃ Russian twist

Cool down – foam roll and stretch

Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#liveyourdream

#quarantine

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@ntrecovery

@baseperformance

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@ironmantri

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@rokasports #lgbtq #hyletenation

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@quantumcare

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