23-24JUN20: SUMMER HOME WOD #5

TODAY WE REPEAT HOME WOD #5, THE WORKOUT FOR 24-25MAR20 DURING DISTANCE LEARNING!!
Since this was not a scored workout, there is no attempt to earn a personal record (PR) for today’s workout. Instead, focus on completing the workout with improved technique, working the full 15 seconds as much as possible, and having fast/efficient transitions between movements!

WARM-UP



COACH SHAKSTAD DEMO VIDEO + MOVEMENT STANDARDS:

Movement Task:
Using points of performance from above videos, perform 2 sets of each exercise:
A) 10 sec Plank Hold
B) 10 sec Flutter kicks
C) 10 sec Superman
D) 10 sec Hollow Hold

———-MET.CON———
“Core Tabata!”
-Using this TABATA timer, set timer for 20 Rounds with :15 seconds “Time ON” and :05 Seconds “Time OFF.” If you do not have access to this timer, just use a stopwatch/digital watch and follow instructions below
-For each round, you will work for :15 seconds, and use the :05 seconds to transition to the next exercise:
-Round 1 = Plank Hold
-Round 2 = Flutter Kicks
-Round 3 = Superman
-Round 4 = Hollow Hold
-CONTINUE PATTERN UNTIL ALL 20 ROUNDS ARE DONE (YOU WILL COMPLETE EACH EXERCISE A TOTAL OF 5 TIMES!!)

This is a Non-Scored WOD – let us know what your favorite Core exercise from today was in the comments/reply section down below!

COOL-DOWN/MOBILITY WORK:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your favorite exercise out of the four from today’s tabata workout down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

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