WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3:00
30 CROSSBODY MOUNTAIN CLIMBERS
20 JUMPING JACKS
10 SCAPULA PUSH-UPS
-REST 1:00-
AMRAP X 3 MINUTES
5 UP-DOWNS
5/5 SA RUSSIAN KB SWINGS
5 PUSH-UPS
STRENGTH
8-8-6-6
DEADLIFT*
*START MODERATE AND BUILD TO HEAVY
BENCHMARK WORKOUT
“DIANE”
21-15-9
DEADLIFT (225/155)(155/105)
HANDSTAND PUSH-UPS
*HSPU OPTION 1 : PIKE PUSH-UPS
*HSPU OPTION 2 - DB STRICT PRESS
OPTIONAL FINISHER
3 SETS
15 DIAMOND PUSH-UPS
15 DB OR BB SKULL CRUSHER
VIRTUAL PROGRAMMING 4.9
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
30 SINGLE UNDERS
5 BURPEES
10 ALT DB SNATCHES
BODY WEIGHT PUMP
AMRAP X 5 MINUTES
4 STRICT BURPEES*
8 SQUAT ROTATIONS
*1 REP = STEP BACK TO PLANK + PUSH-UP + STAND + TALL JUMP
WORKOUT21
EMOME X 24 MINUTES
MIN 1 - MAX DB SWINGS
MIN 2 - MAX DOUBLE UNDERS
MIN 3 - MAX PLANK ROTATIONS
MIN 4 - MAX BICYCLE CRUNCHES
MIN 5 - MAX CARDIO CHOICE
MIN 6 - REST