WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 8 MINUTES
:45 BIKE @ MOD PACE
10 PUSH-UP TO PIKE
12 ALT SHOULDER TAPS
10 BIRD DOGS
STRENGTH
PUSH PRESS
15 MIN TO ESTABLISH NEW 5 REP HEAVY SET
WORKOUT
FOR TIME*
100 PUSH PRESS (115/75)(75/55)
*EVERY TIME THE BAR DROPS BELOW SHOULDERS COMPLETE 15/12 CAL BIKE
-TIME CAP 15:00
VIRTUAL PROGRAMMING 5.19
WARM-UP
ON A 5:00 RUNNING CLOCK…
1:00 CARDIO CHOICE
INTO…
20 SIT-UPS
40 MOUNTAIN CLIMBERS
80 SINGLE UNDERS
CARDIO CHOICE UNTIL END….
BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK
20 SQUAT ROTATIONS
20 QUAD HEEL TAPS
20 HOLLOW ROCKS
20 FIGURE-8’S
20 GLUTE BRIDGE-UPS
SPEND REMAINING TIME IN ANY STATIC HOLD
FULL-BODY SWEAT WORKOUT
EMOM X 21 MINUTES
MIN 1 - :50 JUMPING JACKS
MIN 2 - :50 PLANK ROTATIONS
MIN 3 - :50 MAX EFFORT CARDIO CHOICE
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 MAX DOUBLE DB FRONT RACK HOLD
IMMEDIATELY INTO…
2:00 MAX HAMMER CURLS