OYC - or Join Zoom Meeting at 8am MDT for OTC!

Complete 3 rounds of the couplet before doing the cardio.

10 squats
15 high kick step back lunges R
10 squats
15 high kick step back lunges L

then,
1 min cardio (run, row, elliptical, rope jump, etc.)

Complete 3 rounds of the couplet before doing the cardio.

10 DB bent rows 15/20
15 uni DB biceps curls R 15/20
10 DB bent rows 15/20
20 uni DB biceps curls L 15/20

then,
1 min cardio (run, row, elliptical, rope jump, etc.)

Complete 3 rounds of the couplet before doing the cardio.

10 pushups (strict)
20 shoulder crushers R 15/20
10 pushups (strict)
20 shoulder crushers L 15/20

then,
1 min cardio (run, row, elliptical, rope jump, etc.)

Post Rx, or reps missed to comments.

Workout Notes:

You do ALL 3 rounds of each couplet before doing the cardio. If you did more than 3 cardios for the whole workout you did extra.
We are doing our first ONLINE workout (OTC) at 8am. Will do a few of these and try to step into the 21st century. Wish us luck. Would LOVE you to be there. Links to join us above.
OYC - On YOUR Count.
Go slow.
Control the weight.
Use strict shaping bias form.
The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.

Zoom Workout 8am MDT (copy and paste url if link below doesn’t work)

Topic: GPP with Linds and Neil Time: Mar 31, 2020 08:00 AM Mountain Time (US and Canada)

https://zoom.us/j/948638968

Meeting ID: 948 638 968

Musings …

Let’s do some rehab while in isolation/quarantine!