MONDAY 12.28
WARM-UP
3 ROUNDS
200 METER ROW/SKI/400 METER RIDE
10 AIR SQUATS
10 GLUTE BRIDGES
:30 HOLLOW HOLD
EXTENDED WARM-UP
EMOM X 8 MINUTES
MIN 1 - 5 BACK SQUATS*
MIN 2 - :40 ROW**
*INCREASE WEIGHT EACH SET. SET 3 SHOULD BE WORKOUT WEIGHT, SET 4 SHOULD BE SLIGHTLY ABOVE.
**INCREASE PACE EACH SET
WORKOUT
FOR TIME
1500/1200 METER ROW
20 BACK SQUATS (135/95)(95/65)
1000/800 METER ROW
15 BACK SQUATS
500/400 METER ROW
10 BACK SQUATS
-HARD 20:00 CAP-
VIRTUAL PROGRAMMING 12.28
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
30 SINGLE UNDERS
5 BURPEES
30 MOUNTAIN CLIMBERS
BODY WEIGHT PUMP
4 SETS
AMRAP X 2 MINUTES
MAX REPS OF…
SETS 1&3 = “STRICT “ BURPEES*
SETS 2&4= SIT THRU L+SIT THRU R+TUCK JUMP**
*STRICT BURPEE = STEP BACK TO PLANK + PUH-UP + STEP UP TO STAND + JUMP
**1 REP += ALL THREE MOVEMENTS COMBINED.
WORKOUT
3 SETS
:30 SQUAT THRUSTS
:30 LATERAL HOPS OVER DB
30 MOUNTAIN CLIMBERS
1:30 CARDIO CHOICE
1:00 SQUAT TRUSTS
1:00 LATERAL HOPS OVER DB
1:00 MOUNTAIN CLIMBERS
1:30 CARDIO CHOICE
-REST 1:00 B/T SETS-