2021-06-25 7-Fit

Start time: 5:30

Warm up

2 minute demo
5 minute

200m Jog                    1min
2rds
10 double Db Strict Press   45 seconds
10 airsquats                45 seconds

total: 7 minutes (5:37)

Metcon

1 minute transition
4 minute demo of metcon and finisher
8 minutes - db thruster breakdown
10-15 minutes workout

18 DB thrusters   1min
200m Run          1min
15 DB thrusters   1min
200m Run          1min
12 DB thrusters   45 seconds
200m Run          1min
9 DB thrusters    45 seconds
200m Run          1min
6 DB thrusters    30 seconds
200m Run          1min
3 DB thrusters    15 seconds
200m Run          1min

total: 28 minutes (6:05)

Finisher

1 minute transition
4 minutes of rest
9 minutes

AMRAP 9
10 burpees
10 V-ups or knee tucks
10 Reach Thru's with Kb in plank position
10 seated leg lifts (5 each side)

clean up 1min total: 15 minutes (6:21)

Mobility

Roll quads 2 min
Roll hamstrings 2 min
Roll calves 2 min

total: 6 minutes (6:27)

Movements

Db Thruster breakdown
- PoP
  - start by cleaning your dumbbells to the front rack
  - make sure your feet are shoulder width and toes pointed slightly out
  - you want the back head of the dumbbell to rest on your shoulders
  - drive your elbows upward and maintain that position the whole time
  - keep your chest up
  - just like the air squat, initiate with hips going back and squat until your hips go bellow your knees
  - knees out the whole time
  - drive out of your squat and press the dumbbells overhead
  - important to make sure you don’t press too early
- Progression
  - 10 reps db push press
    - dip and drive
    - keep your ribs down, core engaged
    - jump and then press
  - 10 reps db front squat
  - 10 reps db thruster
Seated Leg Lift
- link
- Start in a seated position with legs straight in front of you
- keep torso vertical
- shoulders rolled back
- ribs down
- core tight the whole time
- lift one leg up at a time
Kb Plank Pull Through
- link
- start in a high plank position
- shoulders engaged pressing the whole time
- keep your hips square to the ground, no excessive movement

[Db Thruster]: Db Thruster “Db Thruster” [Seated Leg Lift]: Seated Leg Lift “Seated Leg Lift” [Kb Plank Pull Through]: Kb Plank Pull Through “Kb Plank Pull Through” [//end]: # “Autogenerated link references”