FRIDAY 4/9/2021

julia
Friday, April 9, 2021 - 02:07

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