MONDAY 2.22
WARM-UP
1 ROUND
1:00 BIKE/ROW (EZ TO MOD PACE)
10 ALT. COSSACK SQUATS
7 PVC PIPE OHS
7 WALL BALL THRUSTERS
INTO…
1ROUND
1:00 BIKE (MOD-HARD PACE)
10 ALT. SL QUARTER SQUATS*
5 BB KANG SQUATS
7 WALL BALLS
*BALANCING ON ONE LEG, THE ATHLETE WILL LOWER INTO A QUARTER SQUAT WITH THE FOCUS ON FOOT ENGAGING THE GROUND AND DRIVING THE KNEE OUT. ALTERNATE LEGS EACH REP.
STRENGTH
ON A 15:00 RUNNING CLOCK…
5-5-3-3-3
OVERHEAD SQUATS*
*BUILD FROM LIGHT TO MODERATE
4 ROUNDS FOR TIME
15 OHS (75/45)
30/25 CAL ROW
COOL DOWN
2:00 COACH STRETCH (R)
2:00 COACH STRETCH (L)
VIRTUAL PROGRAMMING 2.22
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
7 BODYWEIGHT GOOD MORNINGS INTO MAX MOUNTAIN CLIMBERS
OR MAX AIR SQUATS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 RUNNING CLOCK
10/10 HALF KNEELING DB ARNOLD PRESS
12 SLOW DB ROMANIAN DEADLIFTS
PUSH X PULL WORKOUT
AMRAP X 3 MINUTES
MAX DB RENEGADE ROW
-REST 1:00-
4 SETS FOR MAX REPS
1:00 MAX SINGLE DB PUSH PRESS
1:00 MAX DOUBLE DB HANG POWER CLEAN
-REST 1:00-
AMRAP X 3 MINUTES
MAX RENEGADE ROW
(SCORE IS TOTAL RENEGADE ROWS)