WEDNESDAY 2.3
WARM-UP
EMOM X 8 MINUTES
MIN 1 - :45 BIKE/ROWER/SKI*
MIN 2 - 12 SHOULDER TAPS - PLANK REMINDER OF TIME
MIN 3 - 8/8 DB STRICT PRESS (20X1)
*MODERATE PACE SECOND ROUND
STRENGTH
12-12-10-10*
PUSH PRESS
*AFTER EACH SET OF PUSH PRESS COMPLETE 8/8 SA RING ROWS. BUILD TO MODERATE WEIGHT.
WORKOUT
EVERY 2:30 X 6 SETS
7 PUSH PRESS (ATHLETE CHOICE)
15/12 CAL
VIRTUAL PROGRAMMING 2.3
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
10 SINGLE DB RUSSIAN SWING + MAX SIT-UPS
FULL-BODY STRENGTH
4 SETS
AMRAP X 3 MINUTES
8 DB DEFICIT PUSH-UPS
6 DB HANG POWER CLEANS
4 DB THRUSTERS
-REST 1:00-
*PICK UP WHERE YOU LEFT OFF EACH ROUND
FULL-BODY SPRINT WORKOUT
EMOM X 6 MINUTES
MIN 1 - :45 CARDIO CHOICE
MIN 2 - :45 SINGLE DB SWINGS
-REST 1:00 -
EMOM X 6 MINUTES
MIN 1 - :45 CARDIO CHOICE (HARD)
MIN 2 - :45 SINGLE DB SUMO DEADLIFT
-REST 1:00 -
EMOM X 4 MINUTES
MIN 1 - CARDIO CHOICE (HARD)
MIN 2 - :45 ALT SINGLE DB UP-DOWN DEVIL’S PRESS
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS