HAPPY BIRTHDAY COACH AG!!!!
WARMUP
2 ROUNDS
500M ROW
10 PUSH-UPS
10 LUNGES W/ ROTATION
WORKOUT -
4 STATIONS: 4 MIN EMOM X 3 ROUNDS AT EACH STATION (:45 ON/:15 OFF)
:45KBS
:45 STAGGERED RDL W/DB L
:45 STAGGERED RSL W/DB/R
:45 SEATED LEG LIFTS OVER KB. -REST 1:00-
:45 WALLBALLS
:45 TRANSVERSE PLAIN LUNGES L
:45 TRANSVERSE PLAIN LINGES R
:45 WEIGHTED SIT-UPS
-REST 1:00-
:45 PUSH-UP + 4 MOUNTAIN CLIMBERS
:45 SINGLE LEG BOX STEP UPS L
:45 SINGLE LEG BOX STEP UPS R
:45 DEADBUGS
-REST 1:00-
:45 ALT DB SNATCHES
:45 LATERAL LUNGE INTO A Single ARM CURL AND PRESS L
:45 LATERAL LUNGE INTO A SINGLE ARM DB CURL AND PRESS R
:45 DB DRAGS