MONDAY 4.5
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
10 UP-DOWNS
10 SINGLE DB FRONT SQUATS
10 SINGLE DB PUSH PRESS
10 SINGLE DB THRUSTER
:30 CARDIO CHOICE
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A 5-REP HEAVY BACK SQUAT
WORKOUT
ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 BURPEES
20 WALL BALLS (20/14)(14/10)
THEN…
MAX CAL BIKE/ROW REMAINING TIME
(SCORE IS CALORIES)
VIRTUAL PROGRAMMING 4.5
WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
100 SINGLE UNDERS
50 MOUNTAIN CLIMBERS
40 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
DOUBLE ALT. TABATA (:20 ON / :10 OFF)
MOVT 1 - DB PUSH PRESS
MOVT 2 - DB RENEGADE ROWS
*ALTERNATE MOVEMENTS FOR 8 MINUTES TOTAL.
FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON/:15 0FF)
MOVT 1 - CROSS BODY MOUNTAIN CLIMBERS
MOVT 2 - SINGLE DB PUSH PRESS
MOVT 3 - ALT DB POWER CLEANS
MOVT 4 - CARDIO CHOICE
-REST 1:00 B/T SETS
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS