WARM-UP
2 ROUNDS
10 UP-DOWNS
10 GROINERS
10 BODY WEIGHT SQUATS
5 PUSH-UPS
INTO…
1 ROUND
5 GOOD MORNINGS + 5 KANG SQUATS
5/5 ELBOW PUNCHES + 5 FRONT SQUATS
5 BURPEES
STRENGTH
EVERY 3 MINUTES FOR 15 MINUTES
8 FRONT 1 - 1/4 FRONT SQUATS
SUPERSET
10 BENT OVER DB PRONE GRIP ROWS*
*HOLD DB’S AS IF YOU WERE HOLDING A BARBELL FOR A CLEAN
WORKOUT
FOR TIME
21-15-9
FRONT SQUATS (115/75)(75/55)
PULL-UPS / RING ROWS
MONDAY 11.23 VIRTUAL
WARM-UP
ON A 5:00 RUNNING CLOCK
2:00 CARDIO
10 DB SUIT-CASE LUNGES
10 DB CURL TO PRESS
10 UP-DOWNS
FULL-BODY STRENGTH
4 SETS FOR QUALITY
12/12 SINGLE DB CROSSBODY ROMAINIAN DEADLIFTS
20 ALT. COSSACK SQUATS
FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:30 MAX ALT. SINGLE DB UP-DOWNS
-REST :30-
1:30 CARDIO CHOICE
-REST :30-
1:30 MAX WEIGHTED SIT-UPS
-REST :30-
FINISHER
5 SETS
:30 FLUTTER KICKS
:30 SUPERMAN HOLD
-REST AS NEEDED B/T SETS