WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES
MIN 1 - :45 STAGGERED STANCE GOOD MORNINGS
MIN 2 - :45 LATERAL HOPS OVER THE BAR
MIN 3 - :45 BARBELL BENT OVER ROWS
MIN 4 - :45 AIR SQUATS
STRENGTH
DEADLIFT*
1X5 @60%(3111)
1X5 @65%
3X5 @70%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
AMRAP X 12 MINUTES*
5 DEADLIFTS
5 HANG POWER CLEANS
5 FRONT SQUATS
5 UP-DOWNS OVER THE BAR
*ALL BARBELL MOVEMENTS MUST BE COMPLETED UNBROKEN. IF BAR DROPS DURING COMPLEX COMPLETE 10 BURPEES.
**EVERY 3 ROUNDS INCREASE WEIGHT
R1 - (95/65)(65/45)
R4 - (135/95)(95/65)
R7 - (155/105)(115/75)
VIRTUAL PROGRAMMING 4.23
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
5 SIT-UPS
10 JUMPING JACKS
30 MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK
10 SLOW DB HAMMER CURLS
10 SLOW STRICT PRESS
1:00 HOLLOW ROCKS
FULL-BODY SPRINT WORKOUT
AMRAP X 6 MINUTES
2-4-6 AND SO ON
SINGLE DB BOX STEP-UP
SIT-UPS
-REST 1:00-
AMRAP X 6 MINUTES
2-4-6 AND SO ON
SINGLE DB BOX STEP UP
SIT-UPS
-REST 1:00-
AMRAP X 6 MINUTES
2-4-6 AND SO ON
SINGLE DB BOX STEP UPS
SIT-UPS
*RESTART EACH AMRAP FROM THE BEGINNING
FINISHER
AMRAP X 5 MINUTES
15 SINGLE DB FRONT RAISES
15 SINGLE DB BENT OVER ROWS