“QUARANTINE DAY FIFTY SIX”
**HAPPY BIRTHDAY COACH EM**
RONIN DAY 19
Only 2 days left for the challenge, make sure to complete all the tasks. If you need to catch up on a few workouts, do it. Don’t forget about your reading, learning and practicing art. Everyone that completes all the tasks and workouts plus all other assignments will get their name on the banner. It takes a lot of discipline and will power to do all this. Don’t give up, stay strong and let’s finish this!
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Saddle archer 1min per side
Half saddle 2min per side
Cobra 2min
Squat hold 2min
Kendo (the way of the barbell)
30 split jerks
Note: Because we’re doing this with a light load, you can adapt and make it a bit more challenging like adding a pause at the dip and a pause at the catch. Great to work on stability
“47 RONIN”
47 ronin, the 47 loyal samurai of the lord of Akō, whose vendetta ranks as one of the most dramatic episodes of Japanese history.
47 rounds for time:
1 strict handstand push ups
2 pistols
3 V-ups
Note: Lots of volume here so make sure to scale and modify as needed. Also, there is a lot of transitions so make to set yourself properly before starting to minimize time wasted. To get the best out of this workout, make sure to join us online where a coach will guide you through a proper warm up, go over the intent of the workout and timeframe as well as movement demo and scale options.
Accessory work
Conditioning
For time:
38 burpees over fence or object
*Find something around 48/40 height
**Happy birthday coach EM!!**
