Monday June 5 – 10 Min Strength + Go!

Newbie Day 1: Teach bracing and record plank (2 Min Max)

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row

Teach jump rope efficiency and introduce double unders (if time permits)


Baseline Assessment Workout:

Mailbox Run (jump rope sub, if needed)

2 x [10 Pushups, 10 TRX Rows, 20 Squats]

Mailbox Run (jump rope sub, if needed)



10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility between sets:

  • Squats – Froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – PVC pass throughs or Wall Angels

Go! (24-min) 

4 exercises at :40/:20 x 6 RNDS

– Sprints on Erg   

– MB Situp (bent or straight leg with ball tapping behind head and between legs)

– 1-KB Suitcase Deadlifts (switch sides every round)

– Inchworm Pushups