FRIDAY 1.29
WARM-UP
3 ROUNDS
12/10 CAL ROW
12 DEADBUGS*
10 KIP SWINGS
10 AIR SQUATS
*R2 TUCK-UPS WITH :01 PAUSE AT CLOSE. R3 COMPLETE V-UPS
STRENGTH
5-5-5-5*
HANG SQUAT CLEAN THRUSTER
*BUILD TO SLIGHTLY PAST WORKOUT WEIGHT.
WORKOUT
5 SETS
ON A 2:00 RUNNING CLOCK…
8 THRUSTERS
8 TOES TO BAR
MAX CAL ROW, BIKE, SKI IN REMAINING TIME
-REST 1:00 B/T SETS
VIRTUAL PROGRAMMING 1.29
WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - AIR SQUATS
MOVT 2 - ALT. GROINERS
STRENGTH SQUATS
E2OM X 12 MINUTES
12 GOBLET STEP-UPS
6 SLOW GOBLET SQUATS
SQUAT WORKOUT
TABATA 8 SETS (:20 ON / :10 OFF)*
MOVT 1 - GLUTE BRIDGES**
MOVT 2 - AIR SQUATS***
*ALTERNATE MOVT 1 & MOVT 2 FOR 8 SETS
**HOLD TOP OF GLUTE BRIDGE IN “REST”
***HOLD ACTIVE SQUAT IN “REST”