A. Momo Live #3
Dynamic Warm Up Option: 2 min Jumping Jacks
then 3 sets of
5 10-Second Down/10-Second Up Squats,
10 Dive Bomber Push Ups, 2 Crab Bridges,
3 per side Spiderman Lunges,
5 per side Toy Soldiers
5 Cycles (2 min work, 2 min work, 1 min rest):
2 Min (for rounds):
6 Pike Push Ups or 3 Strict HSPU
14 Back Elevated Glute Bridge (Explosive) aka 'Hip Thrust'
2 Min (for rounds):
6 Up Downs Plank
14 Jumping Jacks
1 min Rest
Scaling Guide: 24 min total. 18 – 26 rounds, about 4 rounds per cycle. Scale Up: 3" deficit HSPU, and loaded Glute Bridges
Coaching Tips: Take your time on the first cycle and focus on strict form with slow eccentrics (negatives). Focus on driving through the heels and really opening the hips on the Hip Thrusts (keep the back flat). Go hard on the second cycle because of the rest right after.Scoring: Not Scored
https://www.youtube.com/watch?v=AAPpXm-q7lc