WARM-UP
AMRAP X 5 MINUTES
:30 JUMPING JACKS
:30 GOOD MORNINGS
: MOUNTAIN CLIMBERS
:30 LUNGE + TWIST
:30 SHOULDER TAPS
INTO…
1 ROUND(4:00 CLOCK)
25’ TOE WALKS
10 KANG SQUATS
25’ HEEL WALKS
10 AIR SQUATS
25’ SLOW STRAIGHT LEG BEAR CRAWL
INTO…
2 ROUNDS FOR QUALITY(4:00 CLOCK)
8 TEMPO BARBELL BACK SQUATS (22X1)
10 SCAP PULL-UPS
10 KIP SWINGS
STRENGTH
6-6-6*
BACK SQUATS
*BUILD TO HEAVY WEIGHT
WORKOUT
10 ROUNDS FOR TIME
10 FRONT SQUATS(95/65)(65/45)
20 PUSH-UPS
(SCORE IS TIME)
VIRTUAL PROGRAMMING 3.29
WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - BODY WEIGHT GOOD MORNINGS
MOVT 2 - MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
EMOM X 12 MINUTES
MIN 1 - :25 SINGLE LEG ROMAINAN DEADLIFTS (R) / :25 SINGLE LEG ROMAINAN DEADLIFTS (L)
MIN 2 - :45 SINGLE DB GOOD MORNINGS
MIN 3 - :45 DB SLIDES
*OPTION TO HOLD SINGLE DB OR UNWEIGHTED
FULL BODY WORKOUT
EVERY 3:00 X 5 SETS
20 ALT DB HANG SNATCHES
20 BOX STEP-UPS
MAX SHUTTLE RUN REMAINING TIME
FINISHER
EMOM X 5 MINUTES
30 RUSSIAN TWISTS + MAX TUCK HOLD