WARM-UP
2:00 CARDIO CHOICE
3 SETS
5 INCH WORM + PUSH-UP
10 SCAP PULL-UPS
10 BB STRICT PRESS
:30 HOLLOW HOLD
:30 CARDIO CHOICE (BIKE,ROW,RUN,SKI)
WORKOUT*
EMOM X 10 MINUTES
MIN 1- 5-10 STRICT-UPS (WEIGHTED OPTIONAL)
MIN 2 - CARDIO CHOICE (MODERATE)**
IMMEDIATELY INTO…
EMOM X 10 MINUTES
MIN 1 - 2-4 WALLWALKS
MIN 2 - CARDIO CHOICE (MODERATE)**
IMMEDIATELY INTO…
EMOM X 10 MINUTES
MIN 1 - 50 RUSSIAN TWISTS (WEIGHT OPTIONAL)
MIN 2 - CARDIO CHOICE (MODERATE)**
*WORKOUT FOR QUALITY NOT QUANTITY
**CARDIO CHOICE = RUN/ROW/RIDE/SKI FOR EQUIVALENT 1:00 EFFORT. ATHLETE MAY ALTERNATE BETWEEN OPTIONS.
COOL DOWN
5:00 FOAM ROLLING MID-UPPER BACK