MONDAY 4.19
WARM-UP
MIN 1 - :40 SINGLE UNDERS
MIN 2 - :40 LUNGE + LUNGE + GOOD MORNING
MIN 3 - :40 SINGLE +SINGLE + HIGH JUMP
MIN 4 - :40 KANG SQUATS
MIN 5 - :40 PENGUIN TAPS OR DOUBLE UNDERS
MIN 6 - :40 AIR SQUATS
MIN 7 - :40 SINGLE + SINGLE + DOUBLE UNDERS OR DOUBLE UNDERS
THEN…
3 ROUNDS
10 ALT GROINERS W/ T-SPINE ROTATION
10 SCAPULA PUSH-UPS
10 HOLLOW ROCKS
STRENGTH
BACK SQUAT*
1X5 @ 60%
1X5 @ 65%
3X5 @ 70%
*BASED PERCENTAGES OFF 5-REP HEAVY.
WORKOUT
FOR TIME
60 DOUBLE UNDERS
30 BACK SQUATS (115/75)(75/55)
60 DOUBLE UNDERS
-REST 1:00-
50 DOUBLE UNDERS
20 BACK SQUATS (135/95)(95/65)
50 DOUBLE UNDERS
-REST 1:00-
40 DOUBLE UNDERS
10 BACK SQUATS(155/105)(115/75)
40 DOUBLE UNDERS
(SCORE IS TIME)
VIRTUAL 4.18
WARM-UP
ON A 5:00 RUNNING CLOCK
2:00 CARDIO CHOICE
10 DB SUITCASE LUNGES
10 DB CURL TO PRESS
10 UP-DOWNS
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK
5/5 STAGGERED DB DEADLIFT
8 DB PUSH PRESS
6 SLOW DB FRONT SQUATS
FULL-BODY WORKOUT
6 SETS
1:00 CARDIO CHOICE
1:30 MAX DB DEVILS PRESS
-:30 REST BT SETS
FINISHER
5 SETS (:40 ON / :20 OFF)