WEDNESDAY 10/28/2020

julia
Wednesday, October 28, 2020 - 01:21

WARM-UP

3:00 BLOOD FLOW

2X:

20 SHOULDER TAPS

10 ALT SPIDERMAN LUNGE W/ ROTATION

10 SLOW SCAP PUSH-UPS + 5 PUSH-UPS

 

STRENGTH

 PUSH PRESS BARBELL CYCLING

EMOM 10 of: 

ODD:  

EVEN: 10-8-6-4-2 Push Jerk**

 

LOOK TO BUILD OVER THE DURATION

 

 

CONDITIONING 

3 rounds of: 

10 Calorie Row

10 Single Arm DB Push Press @ (50/40)(45/35)

20 Alternating Single Arm OH Lunge steps

10 Single Arm DB Push Press 

20 Alternating Single Arm OH Lunge steps

 

VIRTUAL PROGRAMMING 10.28

WARM-UP

2:00 CARDIO CHOICE

INTO..

EMOM X 3 MINUTES

50 SINGLE UNDERS INTO MAX LUNGES

 

BODYWEIGHT PUMP

EMOM X 6 MINUTES

MIN 1 - :50 JUMPING LUNGES

MIN 2 - : 50 UP-DOWN + MOUNTAIN CLIMBERS

 

FULL-BODY SWEAT WORKOUT

EMOM X 24 MINUTES

MIN 1 - : 50 MAX BURPEES

MIN 2 - : MAX ALT. SIT THRUS

MIN 3 - :MAX ALTERNATING LUNGES

MIN 4 - :50 MAX QUAD HEEL TAPS

MIN 5 - :50 MAX CARDIO CHOICE

MIN 6 - REST

FINISHER

5 SETS

(:20 ON / :10 OFF)

MVMT 1 - SINGLE DB HAMMER CURLS

MVMT 2 - SINGLE DB LYING TRICEP EXT