MONDAY
WARMUP:
3:00 BLOOD FLOW
2X
10 WIDE SPIDER-MAN LUNGES
10 LAT BANDED STEP E/S
10 BANDED AIR SQUATS
1:00 FOAM ROLL GLUTES, QUADS, IT-BANDS
STRENGTH:
BACK SQUAT
BACK SQUATS (CYCLE 3)
EMOM 10 OF:
ODD: 3 PAUSE BACK SQUATS (3 SECONDS) + 5 BACK SQUATS @ 70% OR ROUGHLY THE WEIGHT FOR THE 6S FROM LAST MONTH
EVEN: 5 BENCH DIPS + :10 HOLD + 5 BENCH DIPS
CONDITIONING:
ON A 6:00 RUNNING CLOCK
MAX CAL
E2MOM INCLUDING 0:00
4 BURPEES OVER THE ROWER
8 ALTERNATING LUNGES
-REST 2:00-
ON A 6:00 RUNNING CLOCK
MAX CAL
E2MOM INCLUDING 0:00
4 BURPEES OVER THE ROWER
8 ALTERNATING LUNGES
VIRTUAL PROGRAMMING
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 DB DEADLIFTS
:30 PLANK
:30 CARDIO CHOICE
FULL-BODY STRENGTH
AMRAP X 10 MINUTES
10 SINGLE DB SUITCASE DEADLIFTS (R)
10 DB GROUND TO OVERHEAD
10 SINGLE DB SUITCASE DEADLIFT (L)
20 DB SLIDES
FULL-BODY WORKOUT
E2MOM X 8 SETS
12 SINGLE DB GROUND TO OVERHEAD
12 ALT SINGLE DB LUNGES
PLANK TILL NEXT INTERVAL
FINISHER
FOR QUALITY
MAX TIME IN ANY STYLE PLANK FOR 2:00
-REST 1:00-
MAX TIME ANY STYLE PLANK FOR 2:00