MONDAY 5/17

julia
Monday, May 17, 2021 - 01:01

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