MONDAY 12.14
WARM-UP
4 ROUNDS (5 MIN CAP)
:45 ROW
12 GOBLET SQUATS
6/6 SINGLE LEG SQUATS
10 HOLLOW ROCKS
10 SUPERMANS
STRENGTH
ON A 15:00 RUNNING CLOCK
FIND A 5RM FRONT SQUAT
WORKOUT
EVERY 4 MINUTES X 3 SETS
20/15 CAL ROW
15 TOES TO BAR / V-UPS / DRAGON FLAGS
WITH REMAINING TIME MAX FRONT SQUATS (115/75)(75/55)
-REST 1:00 B/T SETS
VIRTUAL PROGRAMMING 12.14
WARM-UP
1:0 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
25’ BEAR CRAWL
5 INCH-WORM WALKOUTS WITH PUSH-UP
25 HIGH KNEES
FULL-BODY STRENGTH
E2MOM X 5 SETS
8/8 GOBLET SPLIT SQUATS
12 SLOW DOUBLE DB ROMANIAN DEADLIFTS*
*ATHLETE HOLD TWO DB’S
FULL-BODY WORKOUT
AMRAP X 5 MINUTES
12 QUAD HEEL TAPS
12 ALT DB SUITCASE LUNGES
20 DOUBLE UNDERS / 40 SINGLE UNDERS
-REST 1:00
AMARAP X 4:00
12 QUAD HEEL TAPS
12 ALTERNATING DB SUITCASE LUNGES
20 DOUBLE UNDERS/ 40 SINGLE UNDERS
-REST 1:00-
AMRAP X 3 MINUTE
12 QUAD HEEL TAPS
12 ALTERNATING DB SUITCASE LUNGES
20 DOUBLE UNDERS / 40 SINGLE UNDERS
FINISHER
EMOM X 5 MINUTES
20 RUSSIAN TWISTS INTO MAX V-UPS