WARM-UP
ON A 3:00 RUNNING CLOCK
200M RUN
40 MOUNTAIN CLIMBERS
40 RUSSIAN TWISTS
40 JUMPING JACKS
INTO…
2-3 ROUNDS FOR QUALITY
8 TEMPO KB RDL (3111)
5/5 STAGGERED STANCE GOOD MORNINGS
6/6 SA KB DEADLIFT
STRENGTH
DEADLIFT*
1X5 @ 65%
1X5 @ 70%
1X5 @ 75%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
AMRAP X 13 MINUTES
3 DEADLIFTS (275/185)(185/135)
10 UP-DOWNS
10 GOBLET REVERSE LUNGES(53/35)(35/26)
100M RUN
(SCORE IS ROUNDS + REPS)
VIRTUAL PROGRAMMING 4.29
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 2 MINUTES
:30 JUMPING JACKS
:30 ALT. SAMSON LUNGES
EMOM X 2 MINUTES
:30 BURPEES
:30 REVERSE LUNGES
PUSH X PULL STRENGTH
4 SETS
:45 DB FLOOR PRESS
-REST :15 SECONDS-
:45 DB BENT OVER ROW HOLD
-REST :15-
1:00 SLOW ALT. SIT-THRUS
-REST 1:00 B/T SETS-
PUSH X PULL WORKOUT
AMRAP X 14 MINUTES
14 DB DEADLIFTS
14 PUSH-UPS
14 MT. CLIMBER + JUMP OVER DBS*
*1REP = MT. CLIMBER L + MT. CLIMBER R + JUMP OVER DB