WEDNESDAY 4.7
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS (7:00 CAP)
200 METER RUN
8 PUSH-UP TO PIKE
8 LUNGE + LUNGE + UP DOWN
16 HOLLOW ROCKS
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A 5-REP HEAVY PUSH PRESS
WORKOUT
3 ROUNDS FOR TIME
400 METER RUN
30 DB SUITCASE LUNGES (50/35)(35/20)
15 PUSH PRESS (115/75)(75/55)
(SCORE IS TIME)
VIRTUAL PROGRAMMING 4.7
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 ALT. GROINERS
10 AIR SQUATS
10 ALT. REVERSE LUNGES
BODYWEIGHT PUMP
AMRAP X 5 MINUTES
10 DIAMOND PUSH-UPS
20 DEADBUGS
30 MOUNTAIN CLIMBERS
FULL-BODY WORKOUT SWEAT WORKOUT
7 SETS FOR MAX REPS
1:00 CARDIO CHOICE
1:00 BURPEES
1:00 AIR SQUATS
-REST 1:00 B/T SETS
FINISHER
5 SETS (:20 0N/ :10 OFF)
MVMT 1 DB HAMMER CURLS
MVMT 2 - DB SEESAW UPRIGHT ROWS