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WARM-UP
EMOM X 5 MINUTES
MIN 1 - :50 SINGLE UNDERS
MIN 2 - :50 SLOW DB STRICT PRESS
MIN 3 - :50 TALL PLANK HOLD
MIN 4 - :25 SINGLE DB OH HOLD (R) + :25 SINGLE DB OH HOLD (L)
MIN 5 - :50 DOUBLE UNDERS
STRENGTH
ON A 15:00 RUNNING CLOCK
FIND A 5RM FOR TODAY DB PUSH PRESS
WORKOUT
10 SETS
8 DB PUSH PRESS
24 DOUBLE UNDERS
-REST :30 B/T SETS-
(SCORE IS EACH SET FOR TIME)
WEDNESDAY VIRTUAL PROGRAMMING
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 2 MINUTES
:30 JUMPING JACKS
:30 UP-DOWNS
INTO…
EMOM X 2 MINUTES
:30 BURPEES
:30 BURPEES
PUSH X PULL STRENGTH
AMRAP X 6 MINUTES
10 DB PUSH-UPS
15 SINGLE DB BENT OVER ROWS*
20 ALT V-UPS
*:01 PAUSE AT STERNUM
-REST 1:00-
AMRAP X 6 MINUTES
10 DB PUSH-UPS
15 SINGLE DB BENT OVER ROWS
20 ALT V-UPS
PUSH X PULL WORKOUT
5 SETS FOR MAX REPS
1:00 ALT SINGLE DB DEVIL’S PRESS
1:00 DB FLOOR PRESS*
1:00 CARDIO CHOICE
*ATHLETE HOLD TWO DB’S