WARM-UP
2:00 CARDIO CHOICE
INTO…
4 SETS (8:00 CAP)
10 RING ROWS
:20 TOP OF RING HOLD
7/7 DB DEADLIFTS
10 GOOD MORNINGS
10 STEP-UPS*
*SETS ¾ STEP-UPS CHANGE TO BOX JUMPS
STRENGTH
DEADLIFT*
1X5 @ 70%
1X5 @ 75%
3X5 @ 80%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
4 ROUNDS
5 DEADLIFTS (225/155)(155/105)
10 BOX JUMPS(30/24)(24/20)
-REST 2:00-
4 ROUNDS
5 DEADLIFTS(275/185)(185/125)
10 BOX JUMPS OVERS (24/20)
(SCORE IS TIME)
VIRTUAL PROGRAMMING 5.7
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 SA RUSSIAN DB SWINGS(R)
10 SA RUSSIAN KB SWINGS (L)
5/5 SINGLE DB DEADLIFT
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 DB SUMO DEADLIFT
1:00 TUCK-UPS
1:00 WALL SIT
-NO ADDITIONAL REST B/T SETS
FULL-BODY SPRINT WORKOUT
E2MOM X 10 MINUTES
10 TUCK JUMPS
20 ALT. DB HANG POWER CLEANS
50 DOUBLE UNDERS
-REST 2:00
E2MOM X 10 MINUTES
10 TUCK JUMPS
20 ALT. DB SNATCH
50 DOUBLE UNDERS
FINISHER
5 SETS(:40 ON / :20 OFF)
LONG PLANK*
*IN THE LONG PLANK, PLACE YOUR ARMS AS FAR IN FRONT OF YOU AS YOU CAN WHILE MAINTAINING AN ACTIVE HOLD.