WARM-UP
2:00 CARDIO CHOICE
INTO...
AMRAP X 8 MINUTES
1:00 ROW/BIKE
10 SLOW GOBLET SQUATS
6/6 SA DB RUSSIAN SWINGS
20 MOUNTAIN CLIMBERS
6/6 GROINERS
STRENGTH
BACK SQUAT*
1X5@75%
1X5@80%
3X5@85%
* BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
EVERY 2:30 X 6 SETS
10 BACK SQUATS(95/65)(65/45)
250/200M ROWS
(SCORE IS SLOWEST SET)
VIRTUAL PROGRAMMING 5.10
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
25’ SLOW BEAR CRAWL
25 MOUNTAIN CLIMBERS
25’ SLOW BEAR CRAWL
25 HIGH KNEES
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 ALT DB SNATCHES
- :15 REST
1:15 WEIGHTED SIT-UPS
- :15 REST
1:15 GOBLET SQUATS
- :15 REST
FULL-BODY WORKOUT
AMRAP X 13 MINUTES
5 SINGLE DB DEVILS PRESSES (R)
5 SINGLE DB DEVILS PRESSES (L)
20 GOBLET REVERSE LUNGES
:30 SHUTTLE RUN
FINISHER
5 SETS(:20 ON / :10 OFF)
MVMT 1 - DB HAMMER CURLS
MVMT 2 - DB GUN HOLD