MONDAY 3.1
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS
10 GLUTE BRIDGES
8 SCAP PULL-UPS
6 TUCK-UPS
INTO …
3 SETS
10 HANG MUSCLE CLEANS
8 ELBOW PUNCHES
6 FRONT SQUATS
4 STRICT KNEE RAISES
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY 10 REP FRONT SQUATS
WORKOUT
EVERY 3:00 X 5 SETS
10 FRONT SQUATS
15 V-UPS
10 UP-DOWNS OVER THE BAR
VIRTUAL PROGRAMMING 3.1
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
MIN 1 - :30 SA DB PRESS (R) + :30 SA DB PRESS (L)
MIN 2 - :45 SING DB FRONT SQUATS
BODY WEIGHT PUMP
EMOM X 8 MINUTES
MIN 1 - 12 TUCK-UPS+ MAX TUCK HOLD
MIN 2 - 12 UP-DOWNS + MAX PUSH-UP PLANK HOLD
FULL- BODY SWEAT WORKOUT
AMRAP X 22 MINUTES
20 DBL UP-DOWNS
1:00 PLANK HOLD
20 DB GLUTE BRIDGE-UPS
1:00 GLUTE BRIDGE HOLD
20 DB SLIDES
1:00 SQUAT HOLD
FINISHER
EMOM X 5 MINUTES
12 WEIGHTED SIT-UPS*
*HOLD DB ACROSS CHEST