WARM-UP
2 SETS FOR QUALITY
500M ROW OR 400M RUN
20 ALT. PLANK SHOULDER TAPS
10 ALT. BODY WEIGHT LUNGES
5 TEMPO BARBELL STRICT PRESS (30X1)
-NO REST B/T SETS-
STRENGTH
4 SETS
8/8 BACK RACK REVERSE LUNGES
20 HOLLOW ROCKS
1:00 PLANK ROTATIONS
-REST 2:00 B/T SETS-
WORKOUT
AMRAP X 10 MINUTES
10 PUSH PRESS (95/65)(65/45)
10 BACK RACK LUNGES
10 SLAM BALLS (30/20)(20/10)
VIRTUAL PROGRAMMING 5.28
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 SAMSON LUNGES
10 ALT LEG SWINGS
10 ALT KNEE TO CHEST
STRENGTH
EVERY 3:00 X 4 SETS
1:00 - DB GOBLET FORWARD LUNGES
1:00 1+½ DB GOBLET SQUAT
1:00 PLANK HOLD
-1:00 REST B/T SETS-
FULL-BODY WORKOUT
ON A 2:00 RUNNING CLOCK
MAX WEIGHTED WALL SITS
-REST 1:00-
4 SETS FOR MAX REPS
1:00 GOBLET STEP-UPS
1:00 SINGLE DB SWINGS
-1:00 REST-
ON A 2:00 RUNNING CLOCK
MAX WEIGHTED WALL SITS