MONDAY 1.11
WARM-UP
AMRAP X 7 MINUTES
100 METER RUN
10 ALT BOX STEP UPS
100 METER RUN
10 SLOW AIR SQUATS
100 METER RUN
10 BROAD JUMPS
STRENGTH
4 SETS
8 TEMPO FRONT SQUATS (22X1)
4 BOX JUMPS(24/20)
-REST AS NEEDED B/T SETS
WORKOUT
FOR TIME
800 METER ROW OR RUN
50 BOX STEP OVERS (24/20)
25 DB FRONT SQUATS
(50/35)(35/20)
400 METER ROW OR RUN
20 DB SUITCASE LUNGES
200 METER ROW OR RUN
15 DB FRONT RACK LUNGE + LUNGE + SQUAT
(SCORE IS TIME)
VIRTUAL PROGRAMMING 1.11
WARM-UP
1:00 CARDIO
INTO…
4 SET (:20 ON / :10 OFF)
MOVT 1 - JUMPING JACKS
MOVT 2 - UP-DOWNS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK
8/8 SINGLE ARM DB BENT OVER ROW W/ TWIST
8/8 SINGLE ARM DB ARNOLD PRESS
PUSH X PULL WORKOUT
EMOM X 16 MINUTES
MIN 1 - :45 SINGLE DB SWINGS
MIN 2 - :45 SUPERMANS
MIN 3 - :45 CARDIO CHOICE
MIN 4 - :45 WEIGHTED SIT-UPS