WARM-UP
3 ROUNDS
100M ROW @ MOD PACE
8 SCAPULA PULL-UPS
10 KIP SWINGS
8 EMPTY BARBELL STRICT PRESS
10 UP-DOWNS
STRENGTH
PUSH PRESS*
1X5 @75%
1X5 @80%
3X5 @85%
*BASE PERCENTAGES OFF 5-REP HEAVY.
WORKOUT
5 ROUNDS FOR TIME
10 S2OH (135/95)(95/65)
15 TUCK-UPS
400M RUN
VIRTUAL PROGRAMMING 5.12
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
MIN 1 - :30 SA DB PRESS(R) + :30 SA DB PRESS (L)
MIN 2 - :45 SINGLE DB FRONT SQUAT
BODYWEIGHT PUMP
EMOM X 8 MINUTES
MIN 1 - 12 TUCK-UPS + MAX TUCK HOLD
MIN 2 - 12 UP-DOWNS + MAX PUSH-UP PLANK HOLD
FULL-BODY SWEAT WORKOUT
AMRAP X 22 MINUTES
20 DBL DB UP-DOWN
1:00 PLANK HOLD
20 DB GLUTE BRIDGE HOLD
20 DB SLIDES
1:00 SQUAT HOLD
FINISHER
EMOM X 5 MINUTES
12 WEIGHTED SIT-UPS*
*HOLD DB ACROSS CHEST