WEDNESDAY 12.30
WARM-UP
EMOM X 10 MINUTES
MIN 1 - :45 QUAD HEEL TAPS
MIN 2 - 15 GLUTE BRIDGE-UPS INTO MAX HOLD
MIN 3 - :45 MAX MOUNTAIN CLIMBERS
MIN 4 - :20 LUNGES
MIN 5 - :45 LIGHT RUSSIAN SWINGS
-THEN REPEAT!-
STRENGTH
EMOM X 12 MINUTES
MIN 1 - 7/7 OH PLATE SPLIT SQUATS
MIN 2 - 14 HALF KNEELING AROUND THE WORLDS
MIN 3 - 15 SINGLE KB FEET ELEVATED CRUNCHES
WORKOUT
3 SETS FOR MAX REPS
1:00 - JUMPING LUNGES
-REST :20-
1:00 WALL SIT
-REST :20 -
1:00 - ALT SIT-THRUS
-REST :20 -
WEDNESDAY 12.30 VIRTUAL
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 HIGH KNEES
10 DB DEADLIFTS
10 BENT OVER ROWS
PUSH X PULL STRENGTH
4 SETS FOR MAX REPS
1:00 - 5 UP-DOWNS THEN DB HANG POWER CLEANS
-REST :30 -
1:00 5 UP-DOWNS THEN DB FLOOR PRESS
-1:00 REST B/T SETS
PUSH X PULL WORKOUT
EMOM X 15 MINUTES
MIN 1 - MAX CROSS-BODY MOUNTAIN CLIMBERS
MIN 2 - MAX DB CLEAN & PRESS
MIN 3 - MAX DB SLIDES