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




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