WARM-UP
EMOM X 5 MINUTES
MIN1 - :50 BIKE (MODERATE)
MIN 2 - :50 JUMPING JACKS
MIN 3 - :50 PUSH-UP TO PIKE
MIN 4 - :50 PLANK ROTATIONS
MIN 5 - :25 BOX STEP-UPS + :25 BOX JUMPS
STRENGTH
DUMBBELL PUSH PRESS
1X5 @ MODERATE WEIGHT
1X5 @ MOD-HEAVY WEIGHT
1X5 @ HEAVY WEIGHT
1X5 @ HEAVY +
SUPERSET W/ 15 WEIGHT GLUTE BRIDGES
WORKOUT
EMOM X 20 MINUTES
MIN 1 - MAX DB PUSH PRESS
MIN 2 - MAX CAL ROW
MIN 3 - MAX BOX JUMPS
MIN 4 - REST
VIRTUAL 12.9
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS (:20 ON / :10 OFF)
MOVT 1 - LUNGES
MOVT 2 - AIR SQUATS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 RUNNING CLOCK
20 DB STEP-UPS
20 ALT DB RUSSIAN SWINGS
PUSH X PULL WORKOUT
5 SETS
AMRAP X 2 MINUTES
2 PUSH-UPS
3 DB BENT OVER ROWS
4 DB GOBLET SQUATS
-REST 1:00 B/W SETS