WARM-UP
2:00 ROW*
INTO…
2 ROUNDS
10 GROINERS
5/5 WALL BALL AROUND THE WORLDS
10 WALL-BALL PUSH PRESS
INTO…
2 ROUNDS
10 COSSACK SQUATS
10 WALL-BALL G2O
10 WALL-BALL FRONT SQUATS
*START 1:00 EZ, :30 MODERATE, :30 HARD
STRENGTH
E3MOM X 5 SETS
5 BACK SQUATS (BUILD TO A HEAVY 5 RM FOR THE DAY)
10 SINGLE DB UPRIGHT ROWS EACH ARM
WORKOUT
4 SETS FOR MAX REPS
1:00 CAL ROW
1:00 DB UP-DOWNS (35/20)(20/15)
1:00 WALL-BALLS (20/14)(14/10)
-REST 1:00 B/T SETS-
COOLDOWN
FOR RECOVERY
5:00 FOAM ROLL LEGS
MONDAY VIRTUAL 12.21
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 SIT-UPS
5 BURPEES
FULL-BODY STRENGTH
E2MOM X 14 MINUTES
10 DB ROMAINIAN DEADLIFTS
8 DB BENT OVER ROWS
6 DB GROUND TO OVERHEAD
FULL-BODY WORKOUT
ON A 3:00 RUNNING CLOCK…
CARDIO CHOICE 1
-REST 1:00-
ON A 2:00 RUNNING CLOCK
CARDIO CHOICE 2
-REST 1:00-
EMOM X 8 MINUTES
MIN 1 - :45 DB MUSCLE CLEANS
MIN 2 - :45 BURPEES OVER THE DB
FINISHER
ON A 4:00 RUNNING CLOCK…
ACCUMULATE AS MUCH TIME AS POSSIBLE IN ELBOW PLANK*
*EVERY TIME YOU BREAK, PERFORM 15 PUSH-UPS