WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS*
20 PLATE HOPS
10 FRONT FOOT ELEVATED REVERSE LUNGES**
5/5 PLATE HALO
10 PLATE GROUND 2 TO OVERHEAD
*USE 15/10LB PLATE
**STAND ON PLATE, FRONT FOOT STAYS ON PLATE AND BACK FOOT STEPS OFF PLATE FOR REVERSE LUNGE
STRENGTH
EVERY 3 MINUTES FOR 15:00 MINUTES
8 DB STRICT PRESS
10/10 SINGLE DB UPRIGHT ROWS*
10 DB RDLS
WORKOUT
3 ROUNDS FOR TIME
10 DB PUSH PRESS (50/35)(35/20)
20 BOX JUMPS (24/20)
200 METER RUN
WEDNESDAY 11.25 VIRTUAL2
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 HIGH KNEES
10 SINGLE DB STRICT PRESS
10 SINGLE DB BENT OVER ROWS
PUSH X PULL STRENGTH
EMOM X 15 MINUTES
MIN 1 - :45 DB PULLOVERS
MIN 2 - :45 CLOSE GRIP FLOOR PRESS
MIN 3 - :45 DB BENT OVER ROWS
PUSH X PULL WORKOUT
5 SETS
AMRAP X 3 MINUTES
1 DB THRUSTER
2 DB PUSH PRESS
3 DB BENT OVER ROWS
-REST 1:00 B/T SETS-