MONDAY 2.8
WARM-UP
AMRAP X 6 MINUTES*
100 SINGLE UNDERS
8 WALL-BALL DEADLIFTS
8 WALL-BALL FRONT SQUATS
5 UP-DOWNS
*AT MINUTE 3:00 COMBINE THE WB STRICT PRESS AND THE FRONT SQUAT TO A WALL-BALL
STRENGTH
ON A 15:00 RUNNING CLOCK
4X6 FRONT SQUATS
*KEEP WEIGHT MODERATE
WORKOUT
E2MOM X 16 MINUTES
MIN 1-2 - 400 METER ROW
MIN 3-4 - 30 WALL-BALLS (20/14)(14/10)
SCORE IS TOTAL WALL-BALLS
VIRTUAL PROGRAMMING 2.8
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING JACKS
10 AIR SQUATS
5-UP-DOWNS
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 AIR SQUATS
5 BURPEES
FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 SLOW GOBLET SQUATS
1:00 SINGLE DB STRICT PRESS
-REST 1:00 B/T ROUNDS
FULL-BODY WORKOUT
AMRAP X 10 MINUTES
30 DOUBLE UNDERS
15 SINGLE DB PUSH PRESS*
10 UP-DOWNS
-REST 1:00-
EMOM X 12 MINUTES
MIN 1 - :45 WEIGHTED SIT-UPS
MIN 2 - :45 SINGLE DB FLOOR PRESS
MIN 3 - :45 SQUAT THRUST
*HOLD DB ACROSS CHEST
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - SINGLE DB BICEP CURLS
MVMT 2 - SINGLE DB OH TRICEP EXT