MONDAY 5.17
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES (:45 ON / :15 OFF)
MIN 1 - ALT LUNGE + TWIST TO LEAD LEG
MIN 2 - TUCK HOLD
MIN 3 - DB SLIDES
MIN 4 - MOUNTAIN CLIMBERS
MIN 5 - SLOW AIR SQUATS (DB OPTIONAL)
MIN 6 - SLOW BICYCLE CRUNCHES
MIN 7 - DB BENT OVER ROWS
MIN 8 - 100M RUN
STRENGTH
IN 15:00 BUILD TO A NEW 5 REP HEAVY SET
WORKOUT
E2MOM X 18 MINUTES
MIN 1&2 - 200M RUN + MAX BACK SQUATS(135/95)(95/65)
MIN 3&4 - 200M RUN + MAX V-UPS
MIN 5&6 - 200M RUN + MA RENEGADE ROWS (35/20)
(SCORE IS REPS)
MONDAY 5.17 VIRTUAL PROGRAMMING
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 JUMPING JACKS
10 ALT LUNGES
10 AIR SQUATS
10 SIT-UPS
FULL-BODY PUMP
5 SETS ON A 13:00 CLOCK
8 SINGLE ARM DB SUMO DL HIGH PULL (L)
8 SINGLE ARM DB PUSH PRESS(L)
8 SINGLE ARM DB SUMO DL HIGH PULL(R)
8 SINGLE ARM DB PUSH PRESS (L)
-REST AS NEEDED B/T SETS
FULL-BODY WORKOUT
ON A 13:00 RUNNING CLOCK
3:00 CARDIO CHOICE
IMMEDIATELY INTO…
AMRAP X 10 MINUTES
10 UP-DOWN + SIDE SHUFFLE*
10 ALT. SINGLE DB MUSCLE CLEAN + OVERHEAD
* 1 REP = 1 UP-DOWN + 3 SIDE SHUFFLE STEPS OUT + 3 SIDE SHUFFLE STEPS BACK
FINISHER
ON A 5:00 RUNNING CLOCK
3:00 MAX PLANK
IMMEDIATELY INTO…
2:00 MAX RES SIT-UPS