WARM-UP
AMRAP X 8 MINUTES
6/6 DB AROUND THE WORLDS
9 INCH WORM + PUSH-UP
12 SINGLE DB CURL TO PRESS
15 SINGLE DB GOOD MORNINGS
STRENGTH
PUSH-PRESS*
3X5 @ 50%
2X5 @ 60%
*BASE PERCENTAGES OFF 5 REP HEAVY FROM LAST WEEK.
** COMPLETE 8/8 KB UPRIGHT ROW AFTER EACH SET.
WORKOUT
AMRAP X 15 MINUTES *
10 HAND RELEASE PUSH-UPS
15 SLAM BALLS (20/10)
20 RUSSIAN KB SWINGS (53/35)(35/26)
*EVERY 1:30 INCLUDING 0:00 COMPLETE 5 PUSH PRESS (135/95)(95/65)
VIRTUAL PROGRAMMING 4.14
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
30 TOE TAPS
20 RUSSIAN TWISTS
10 UP-DOWNS
BODYWEIGHT PUMP
AMRAP X 4 MINUTES
10TUCK-UPS
20 PIKE SHOULDER TAPS
30 SINGLE UNDERS
-REST 1:00-
AMRAP X 4 MINUTES
10 SUPERMANS
20 PIKE SHOULDER TAPS
30 SINGLE UNDERS
FULL-BODY SWEAT WORKOUT
AMRAP X 12 MINUTES
1:00 CARDIO
30 RUSSIAN TWISTS
10 BURPEE + SIDE SHUFFLE
30 JUMPING LUNGES
-REST 2:00-
AMRAP X 8 MINUTES
1:00 CARDIO CHOICE
20 RUSSIAN TWISTS
10 BURPEE + SIDE SHUFFLE
20 JUMPING LUNGES
FINISHER
EMOM X 5 MINUTES
30 RUSSIAN TWISTS + MAX TUCK HOLD