TUESDAY 8.11
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES’10 UP-DOWNS + MAX GOOD MORNINGS
PUSH X PULL STRENGTH
EVERY 2:30 X 6 SETS
10 SLOW DIAMOND PUSH-UPS
12 BENT OVER ROWS
14 DB SLIDES
-REST 1:00 BETWEEN SETS
PUSH X PULL WORKOUT
5 SETS FOR MAX REPS
1:30 - ALT. DB HANG CLEAN TO PRESS
1:30 - ALT. V-UPS
TUESDAY 8.11 OUTDOOR PROGRAM
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WARMUP – 3 ROUNDS 200 M RUN 5/5/5 I, T, Y 10 STEPS DEATH MARCH 8 PUSH UPS WITH ROTATION 10 KANG SQUATS
WOD – 1 - 6 MIN EMOM 15 WALL BALLS 15 SDL HIGH PULLS 2 - 6 MIN EMOM 15 BOX JUMPS 15 SNATCHES
3 - 6 MIN AMRAP 8 PUSH PRESS 100 M SHUTTLE RUN
1 MIN REST BTWN EACH
FINISHER – 3 ROUNDS OF EACH 1 – 10 BENT OVER DB ROWS 10 SINGLE DB TRICEP OH EXTENSION
2 – 10 DB FLOOR PRESS 10 SINGLE DB CURLS |