042620

(pm)

.5 mile walk in the rain

20 Arm Circles 

:45 Squat Stretch 

20 Single O-Band Pull Apsrts 

2 Rounds 

20 DBL O-Band Pull Apsrts 

20 Band OH Squats 

2 Rounds

20 DBL O-Band Supinated Pull Down 

20 40# Vest + DB F Squats 

2 Rounds 

20 3x O-Band Standing Twisted Row

15 5"  Target (Single Leg) Touches

2 Rounds 

20 3x O-Band Standing Incline Press 

15 50# Purp Band Deadlift

Cool Down 06:00

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042620

(pm)

.5 mile walk in the rain

20 Arm Circles 

:45 Squat Stretch 

20 Single O-Band Pull Apsrts 

2 Rounds 

20 DBL O-Band Pull Apsrts 

20 Band OH Squats 

2 Rounds

20 DBL O-Band Supinated Pull Down 

20 40# Vest + DB F Squats 

2 Rounds 

20 3x O-Band Standing Twisted Row

15 5"  Target (Single Leg) Touches

2 Rounds 

20 3x O-Band Standing Incline Press 

15 50# Purp Band Deadlift

Cool Down 06:00

022420

(midday)

Garage 

Arm Circles

Squat Stretch

Dynamic Run Warm Ups 

16 Walking Lunge 

4 Rounds

16 20Lb Vest Walking Lunge 

20 20Lb Kneeling DB OHP 

Or

20 20Lb Kneeling DB OH Ext

- then

16 Walking Lunge 

Extra Left Arm Set of 

20 20Lb Kneeling DB OHP 

4 Rounds 

5 4  Orange Band Single Arm  MU Pull Down 

(hard to grip and control)

4 Tuck Jumps 

Or

4 Broad Jumps (45-55")

4 Rounds 

8 2 Band 1/4 Sq and Twist

:30 Handstands (facing out)

3 Rounds 

3 Tempo Eccentric HSPU (:05)

Rest as needed (+02:00)

042120

(pm)
Loosen Up

4 Rounds
5 Piked HSPU
8 50Lb Band BOR
8 50Lb Band Shrug
24 3-Way Crunches

4 Rounds
5 Hindu Squats for Quality
5 Tempo Push Ups (:03/:01/:03/:01)
8 25Lb Band Curls
8 25Lb Band Upright Rows

041520

(am)
5400 Steps

(midday)
Apartment WDW
Arm Circles
2 Rounds
:18 Piked Handstands
20 Tahitian 2-Step
4 Rounds
5 Piked HSPU
Kid-n-Play or Chubb 2-Step
2 Rounds
5 6-Step Beach Chairs
Def 1-2-1-2
2 Rounds
5 6-Step Squat + Leg Hook
Def 1-2-1-2

(later pm)
Garage
4 Rounds
8 3 Band Standing Twisted Row
8 50Lb Band BOR
8 25Lb Band Upright Rows
8 Tuck Jumps

4 Rounds
8 3 Band Standing Alternating Horizontal Push
8 Jabs
8 Slip(3)+Hooks

3 Rounds
8 25Lb Band Curls
8 Right Hands (2)

042120

(am)
Walk 2.85 Miles

(pm)
2 Rounds
:45 Bridge
15 Simple Rotation
30 Curl Ups
3 Rounds
6 One Leg Supported Airplanes
15 Quadruped Pinch
Or
15 No Palm Quadruped Pinch
:15 No Palm Plank
Wrist Stretches
Arm Circles
Wrist Circles
:30 Squat Stretches

042220

(am)
Walk 3.1 Miles
10 Dislocates
15 Band Pull Apsrts
Front Squat Prep x8x4
20 Arm Circles
Spider-Man Side Lunges (supported) x6x4
20 Toeing Arm Circles

O41720

(midday)
Walk 2.85 Miles
Sit still 08:00

Arm Circles
Dynamic Run Warm Ups
Knee Hugs Walk, Butt Kicks, Skips
(some cramping right Hip)

4 Rounds
4 Broad Jumps
20 20# Kneeling DB OHP
20 20# Kneeling DB OH Tricep Ext
(DB work with focus on torso and posture)

6 Rounds
5-6 (:05/:05/:03) Kneeling 3 Band MU Pull Down
4 25' Run to Lateral Stop
(hard to stop to the right)
OR
4 25' Skip for Height

Main Event:
3 Rounds
3 00:04 Eccentric HSPU
Long Standing Hambstring Stretch

*MU = Muscle Up (prep)

041520

(am)
5400 Steps

(pm)
Apartment WDW
Arm Circles
2 Rounds
:18 Piked Handstands
20 Tahitian 2-Step
4 Rounds
5 Piked HSPU
Kid-n-Play or Chubb 2-Step
2 Rounds
5 6-Step Beach Chairs
Def 1-2-1-2
2 Rounds
5 6-Step Squat + Leg Hook
Def 1-2-1-2

(later pm)
Garage
4 Rounds
8 3 Band Standing Twisted Row
8 50Lb Band BOR
8 25Lb Band Upright Rows
8 Tuck Jumps

4 Rounds
8 3 Band Standing Alternating Horizontal Push
8 Jan's
8 Slip(3)+Hooks

3 Rounds
8 25Lb Band Curls
8 Right Hands (2)

041320

(am)
Arm Circles
3 Rounds
15 Push Ups
15 Scap Squeeze (3 angles
90/60/30 Jump Rope

(pm)
2 Rounds
15 2 Band Standing Twist
15 2 Band Pull Apsrts
15 OH Squats
2 Rounds
15 2 Band(per) Pull Down
15 Lunges
2 Rounds
15 2 Band(per) Pull + MU Squeeze
15 50Lb Band RDL
2 Rounds
15 50Lb Band Curl

041220

am...
8,100 steps

pm...
Arm Circles
Wrist Circles
Squat Holds (rt knee wonky)
Roll

2 Rounds
:24 Piked HS
20 Squats
4 Rounds
8 Piked HSPU to 4"
15 One-Foot Tags to 10"
4 Rounds
4 6-Step Beach Chairs
:12 Sigma Stork
4 Rounds
:12 No Palm Plank
Stretch Hip
2 Rounds
12 60Lb Gripper at Arm's Length

040720

Workout 1:
(am)
7200 Steos
4x 15 21" Step Ups

Workout 2:
(5:30pm)
4 Rounds
5x Spider-Man Side Lunge
5x 6-Step Hans Switch

4 Rounds
10x BOR 50Lb Band Row
10x Lunges (To)

4 Rounds
10x One-Leg Floor Touch
10x 2-Orange Band Horiz Rear Fly

Conditioning;
2 Rounds
15x Seated 50Lb Band Row
15x Straight Leg Lift (Palm Up)
2 Rounds
10x 50Lb Band Curl
:24 Seated Banded Hip Abduction

040620

Workout 2:

7150 Step Walk (11:30am)

Workout 3:

(7:00pm)

2 Rounds 

10 Rocking Heels over head 

10 Rocking Table Tops

2 Rounds 

:30 Straddle  Stretch

Palm Up Rocking L-Sit (butt down)

2 Rounds 

Heels over head 

Asymmetric Single Oalm Plank 

6- Step Drills;

5?Rounds 

3 x 1-6 (walk throughs)

Strength (Upper):

5 Rounds 

5 Piked HSPU to 4" Mat

Rest as needed (00:45+)

Conditioning:

2 Rounds 

10 25Lb Band Curls + 1 ISO 

10 Push Ups 

2 Rounds 

25 Ab Curl UPS

10 60Lb Gripper +1 ISO 

Showers

040620

Warm Ups
Single Arm Circles
Qui Gong Push Pull

2 Rounds
:12 Periscope Wrist Plank
:24 Runners Stretch
6 Rocking Switch

2 Rounds
12 Rocking "Runners" Plank
6 Switch + Leg Wrap
3 6-Step Balance

6- Step Drills;
3 Rounds
3 x 1-2-3
3 x 6-Step Balance/ Wave

2 Rounds
5x 3-4
5x 3-4-5

General
2 Rounds
20 Barefoot OH Squats
:36 Piked Handstand