MONDAY 1.18
WARM-UP
2 MINUTE BLOOD FLOW
2 ROUNDS (10:00 CAP)
10 QUAD HEEL TAPS
20 MOUNTAIN CLIMBERS
10 BOOT STRAPS
INTO…
2 ROUNDS
10 UP-DOWNS
10 SCAP PUSH-UPS
10 REVERSE LUNGES
INTO…
2 ROUNDS
8 BURPEES
10 JUMP SQUATS
STRENGTH
EMOM X 10 MINUTES
MIN 1 - 6 TEMPO BACK SQUATS (30X10*
MIN 2 - 15 SINGLE DB GLUTE BRIDGE-UPS
*KEEP WEIGHT MODERATE
WORKOUT
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB FRONT SQUATS (50/35)(35/20)
BURPEES OVER DB
-REST 2:00-
(SCORE IS TIME)
10-9-8-7-6-5-4-3-2-1
DB GOBLET SQUATS
UP-DOWNS OVER THE DB
(SCORE IS TIME)
VIRTUAL PROGRAMMING 1.18
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING JACKS
10 SIT-UPS
5 UP-DOWNS
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 SIT-UPS
5 BURPEES
FULL-BODY STRENGTH
AMRAP X 8 MINUTES
10 DB HOLLOW FLUTTER KICKS
20 ALT LUNGES
30 DOUBLE UNDERS
-REST 1:00-
AMRAP X 8 MINUTES
30 DB FLUTTER KICKS
20 ALT LUNGES
10 DOUBLE UNDERS
FINISHER
EMOM X 5 MINUTES
30 RUSSIAN TWISTS + MAX TICK HOLDS