Coaching Corner

Day 4 - TBD

Participants TBD

Warm Up

Jumping Jacks

Arm Circles

Seal Swings

Crossover Symmetry

Strength

3 sets of 8 reps

DB shoulder press

DB alt biceps curl

Barbell skull crushers

Box Jumps

Core

3 sets of 15 sit-ups

Cash Out

600 meter walk holding 10 pound plates

Day 3 - 2022.7.19

Diya

Warm Up

10 up downs

10 back extension

Crossover Symmetry

Strength

3 sets of 8 reps

Back Squat - modified to single leg squat

Deadlift

Strict Press

Core

3 sets of 8 sit-ups - skipped

Cash Out

500 meter row

Day 2 - 2022.07.13

Diya

Warm Up

Mountain Climbers

Hip Hammy flow

Strength

3 sets of 8 reps

Bench Press

Strict Biceps Curl

DB Overhead Extension

Alt reverse lunges

Core

Weighted Plank hold 30 seconds

Cash Out

1000 meter row

Day 1 - 2022.07.08

Ratna and Diya

Warm Up

2 rounds of jumping jacks, arm circles, seal swings, throw downs

Strength

3 sets of 8 reps

DB shoulder press

DB alt biceps curl

DB triceps kick back

DB box step ups 12"

Core

2 sets of max reps in 30 seconds

sit-ups

rest 60 seconds between rounds

Cash Out

600 meter walk