MONDAY 5.3
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES (:45 WORK / :15 REST)
MIN 1 - MAX REPS OF WALL BALL SQUATS
MIN 2 - MAX REPS OF WALL BALL PUSH PRESS
MIN 3 - MAX REPS OF 5 SCAP PUSH UPS
MIN 4 - :15 ACTIVE HANG INTO MAX UPS
REPEAT!
STRENGTH
BACK SQUAT
1X5@ 70%
1X5@ 75%
3X5@ 80%
*BASE PERCENTAGES OF 5-REP HEAVY.
WORKOUT
AMRAP X 12 MINUTES
4-6-8-10 AND SO ON…
WALL BALLS (20/14)(14/10)
HAND RELEASE PUSH-UPS
WEIGHTED AB-MAT SIT-UPS (USE SAME BALL FOR BOTH WALL BALLS AND AB-MAT-SIT-US.
(SCORE IS ROUNDS + REPS)
VIRTUAL PROGRAMMING 5.3
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
MIN 1- :45 SLOW DB FRONT SQUATS
MIN 2 - :45 SLOW DB ROMANIAN DEADLIFT
MIN 3 - :45 TUCK HOLD
FULL-BODY WORKOUT
EMOM X 8 MINUTES
MIN 1 - MAX DB SQUAT CLEANS
MIN 2 - MAX SQUAT HOLD
-REST 2:00-
EMOM X 8 MINUTES
MIN 1 - MAX BURPEE OVER DBS
MIN 2 - MAX SQUAT HOLD
FINISHER
AMRAP X 5 MINUTES
:30 PLANK HOLD
25 PLANK ROTATIONS