WARM-UP
3 SETS
100 METER JOG
5 INCHWORM WALKOUTS + PUSH-UP
10 SCAPULA PUSH-UPS
5/5 HALF KNEELING SA KB BOTTOMS UP SHOULDER PRESS
STRENGTH
PUSH PRESS
1X5@ 50%
1X5@ 60%
3X5@70%
WORKOUT
AMRAP X 20:00
400 METER RUN
21 GROUND SHOULDER TO OVERHEAD
FINISHER
(OPTIONAL)
3 SETS FOR QUALITY
20 EMPTY BARBELL CURLS
20 SUPINATED BENT OVER ROWS
-REST 1:30 B/W SETS
VIRTUAL PROGRAMMING 4.21
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
12 JUMPING JACKS
12 LUNGES
12 GLUTE BRIDGE-UPS
BODYWEIGHT PUMP
EMOM X 6 MINUTES
10 SIT-UPS THEN MAX SIT-THRUS
FULL-BODY SWEAT WORKOUT
AMRAP X 8 MINUTES
8 TUCK-UPS
8 HAND RELEASE PUSH-UPS
30 DOUBLE UNBDERS
-REST 1:00-
AMRAP X 6 MINUTES
6 TUCK-UPS
6 HAND RELEASE PUSH-UPS
30 DOUBLE UNDERS
-REST 1:00-
AMRAP X 4 MINUTES
4 TUCK-UPS
4HAND RELEASE PUSH-UPS
30 DOUBLE UNDERS
FINISHER
2 SETS
1:15 - HEEL TAPS OVER DB
1:15 - FLUTTER KICKS