WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES
MIN 1 - :40 SINGLE UNDERS
MIN 2 - 10/10 CROSSBODY KB DEADLIFT
MIN 3 - 10 LUNGE + LUNGE + AIR SQUAT
MIN 4 - 8 ALT. GROINERS + MAX BOOTSTRAPS
STRENGTH
DEADLIFT*
3X5 @ 50%(3111)
2X5 @ 60%(3111)
*BASE PERCENTAGES OFF 5 REP HEAVY FROM LAST WEEK.
WORKOUT
FOR TIME
100 DOUBLE UNDERS
35 AIR SQUATS
30 DEADLIFTS (135/95)(95/65)
75 DOUBLE UNDERS
35 AIR SQUATS
20 DEADLIFTS (155/115)(135/95)
50 DOUBLE UNDERS
35 AIR SQUATS
10 DEADLIFTS (185/135)(155/115)
VIRTUAL PROGRAMMING 4.16
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB STRICT PRESS
8 LATERAL JUMPS OVER DB
3/3 SINGLE DB DEADLIFT
FULL-BODY STRENGTH
EMOM X 10 MINUTES
MIN 1 - :25 SINGLE DB STRICT PRESS / :25 OH HOLD
MIN 2 - :50 DB FLUTTER KICKS
FULL-BODY SPRINT WORKOUT
EMOM X 4 MINUTES
30 DOUBLE UNDERS + MAX PLANK ROTATIONS
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - :25 / :25 SINGLE ARM DB PUSH PRESS(R/L)
MIN 2 - :45 CARDIO CHOICE (MAX EFFORT)
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS
-REST AS NEEDED B/T SETS