WARM-UP
AMRAP X 4 MINUTES
:30 CARDIO CHOICE
10 AIR SQUATS
10 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
AMRAP X 4 MINUTES
100 METER JOG
10 ALT. SINGLE DB HANG POWER CLEANS
10 GOBLET SQUATS
10 ALT. GOBLET LUNGES
INTO…
3 SETS OF 5 TEMPO SQUAT THERAPY
STRENGTH
BACK SQUATS
5-5-5
*KEEP WEIGHT LIGHT ACROSS ALL THREE SETS. THIS IS A DELOAD WEEK.
WORKOUT
ON A 7:00 RUNNING CLOCK
80/7O CAL CARDIO CHOICE
MAX DB HANG POWER CLEANS REMAINING TIME (50/35)(35/20)
-REST 2:00-
ON A 5:00 RUNNING CLOCK
40/30 CAL CARDIO CHOICE
20 DB HANG POWER CLEANS
MAX DB FARMER ALT. LUNGES IN REMAINING TIME
-REST 2:00-
ON A 3:00 RUNNING CLOCK
20/15 CAL CARDIO CHOICE
10 DB HANG POWER CLEANS
10 DB FARMER ALT. LUNGES
MAX DB FRONT SQUATS REMAINING TIME
(SCORE IS TOTAL REPS OF MAX DB MOVEMENTS)
AB CHALLENGE
TABATA FOR 2 MINS ALT MOVEMENTS.
(LIGHT DB)
WEIGHTED HOLLOW ROCKS
WEIGHTED V-UPS
THIS IS DAY 30!!!! DUE TO POPULAR DEMAND WE WILL CONTINUE AB CHALLENGE THROUGH JUNE
