WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 8MINUTES (:45 ON / :15 REST)
MIN 1 / MIN 5 : BANDED PULL APARTS
MIN 2 / MIN 6 : SINGLE DB STRICT PRESS/SINGLE DB PUSH PRESS
MIN 3 / MIN 7 : SCAP PUSH-UPS
MIN 4 / MIN 8 : SLOW TUCK UPS W/:01 PAUSE AT TOP
STRENGTH
PUSH PRESS*
1X5 @ 65%
1X5 @ 70%
3X5 @ 75%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
4 SETS
AMRAP X 3 MINUTES*
4 SHOULDER TO OVERHEAD(135/95)(95/65)
10 TOES TO BAR
-REST 1:00 B/T SETS
VIRTUAL PROGRAMMING 4.28
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
30 SINGLE UNDERS
20 SHOULDER TAPS
10 TUCK-UPS
BODY WEIGHT PUMP
AMRAP X 3 MINUTES
10 SLOW DEADBUGS
5 PLANK TO PUSH BACK
-REST :30-
AMRAP X 3 MINUTES
10 ALT V-UPS
5 PLANK TO PUSH-BACK*
*1 REP = PLANK THEN DRIVE HIPS BACK TO FROG POSITION WITH ARMS EXTENDED AND PALMS PLANTED.
FULL-BODY SWEAT WORKOUT
EMOM X 25 MINUTES*
MIN 1 - CARDIO CHOICE1
MIN 2 - DB GROUND TO OVERHEAD (SINGLE OR DOUBLE)
MIN 3 - SIT-UPS
MIN 4 - CARDIO CHOICE 2*
MIN 5 - DB HOLLOW HOLD (SINGLE OR DOUBLE)
*IN EACH ROUND, ATHLETES SHOULD CHOOSE (2) DIFFERENT CARDIO CHOICES
FINISHER
EMOM X 6 MINUTES
MIN 1 - SINGLE DB CURLS*
MIN 2 - :30 SINGLE DB PRESS/ :30 SINGLE DB OVERHEAD HOLD
*HOLD DB AT THE WASTE BY BOTH HEADS