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ALIGN Training: Thursday, 9/17/2020

Development & UB Push/Squat


Warmup

Spend 3-4 minutes reviewing burpees and breathwork.

8 min AMRAP (SLOW):

20 lateral monster walks per side (band around feet)

20 shoulder taps (pushup or pike position)


A. Strength: SQUAT

Complete every minute on the minute (EMOM) x 12 minutes:

1st: 8 reps of sumo squat with 2 second lowering (“eccentric”)

2nd: 20 seconds per leg goblet Cossack squat

3rd: 30 seconds of wall sit marching (sit to parallel, unlike this video!)


B. Strength: UB PUSH

Complete 3 sets of:

Rest 30 seconds

Rest 30 seconds


MetCon – “The Lazy River”

Complete a Tabata of each of these movements:

DB thrusters


Cooldown: gentle hip & spine ROM & box breathing

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