WARM-UP
AMRAP X 4 MINUTES
:45 CARDIO CHOICE
10 CALF RAISES
30 SINGLE UNDERS
5/5 T-SPINE ROTATION
INTO…
AMRAP X 4 MINUTES
:45 CARDIO CHOICE
5/5 SINGLE LEG GOOD MORNINGS
30 DOUBLE UNDERS OR :30 DU PRACTICE
5 PUSH-UP TO PIKE
INTO…
AMRAP X 4 MINUTES
:30 CARDIO CHOICE
10 SUPINATED BAND PULL APARTS
5 EMPTY BAR CUBAN PRESSE W/ :01 PAUSE OVERHEAD
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE PUSH PRESS
STRENGTH
PUSH PRESS
1X3 @ 70%
1X3 @ 80%
1X3 + @ 90%
*BASED OFF OF 90% OF HEAVY 1 REP
WORKOUT
- ON A 10:00 RUNNING CLOCK
100-75-50
DOUBLE UNDERS
30-20-10
CAL
5-4-3
SHOULDER TO OVERHEAD (155/105)
(SCORE IS TIME)
-REST 2:00-
- AMRAP X 6 MINUTES
25 DOUBLE UNDERS
12/10 CAL
3 SHOULDER TO OVERHEAD
(SCORE IS ROUND + REPS)
AB CHALLENGE
1 MIN PLATE PLANK HOLD
:30 PLATE V-UPS
:30 PLATE RUSSIAN TWISTS
