WARM-UP
8 SETS (:20 ON :10 OFF)
ROW,RIDE,SKI,JUMP ROPE*
INTO…
AMRAP X 4:00
4 PUSH-UP TO PIKE
6 DB STRICT PRESS
4/4 LUNGES
20 RUSSIAN TWISTS
*INCREASING PACE ON MACHINE EVERY ROUND.
WORKOUT
EMOM X 25 MINUTES
MIN 1 - 20 ALT DB GOBLET LUNGES (ATHLETE CHOICE,MODERATE)*
MIN 2 - 7-10 STRICT HANDSTAND PUSH-UPS**
MIN 3 - 12/10 CAL
MIN 4 - :50 PLANK HOLD (ATHLETE CHOICE)
MIN 5 - REST
*OPTION TO COMPETE LUNGES WITH OR WITHOUT DB’S
**OPTIONS FOR HSPU’S PIKE PUSH-UPS, PUSH-UPS, HAND RELEASE PUSH-UPS,DB Z-PRESS
FINISHER
20-15-10-15-20
RUSSIAN TWISTS
SIT-UPS
