WARM-UP
ON A 5:00 RUNNING CLOCK
1 ROUND
10 WALL-BALL DEADLIFTS
10 WALL-BALL STRICT PRESS
10 SLOW DEAD-BUGS
INTO…
1 ROUND
10 WALL-BALL SLAMS (TRANSVERSE PLANE)
10 TUCK-UPS
10 SUPERMANS
INTO…
1 ROUND
10 WALL-BALL SLAMS (TRANSVERSE PLANE)
10 V-UPS
10 KIP SWINGS
STRENGTH
ON A 12:00 RUNNING CLOCK
5X5 DB PUSH PRESS
SUPER-SET
5X5 STRICT PULL-UPS
WORKOUT
AMRAP X 15 MINUTES
18 BALL SLAMS (TRANSVERSE PLAN)
12 V-UPS
6 DB SHOULDER TO OVERHEAD (50/35)(35/20)
WEDNESDAY 12.2 VIRTUAL
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 UP-DOWNS + MAX SINGLE DB STRICT PRESS
PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 HALF KNEELING ARNOLD PRESS
10 DB BENT OVER ROWS
PUSH X PULL WORKOUT
AMRAP X 7 MINUTES
20 SINGLE DB FLOOR PRESS
16 WEIGHTED SIT-UPS
10 UP-DOWNS OVER THE DB
-REST 1:00-
AMRAP X 7 MINUTES
20 SINGLE DB FLOOR PRESS
16 WEIGHTED SIT-UPS
10 UP-DOWNS