WARM-UP
2 ROUNDS (7:00 CAP)
:20 BIKE (EZ PACE)
20 CROSS BODY MOUNTAIN CLIMBERS
5/5 DB AROUND THE WORLD
INTO…
3 ROUNDS
:15 BIKE (MOD PACE)
10 ALT DB STRICT PRESS
5/5 LUNGES WITH ROTATION
STRENGTH
PUSH PRESS*
1X5 @ 70%
1X5 @ 75%
3X5 @ 80%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
12 ROUNDS (:20 ON / :10 OFF)
MOVT 1 - DB PUSH PRESS (50/35)(35/20)
MOVT 2 - DB SWINGS (RUSSIAN) (50/35)(35/20)
MOVT 3 - BIKE,ROW,SKI (FAST)
VIRTUAL PROGRAMMING 5.5
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
30 MOUNTAIN CLIMBERS
20 BICYCLE CRUNCHES
10 LATERAL JUMPS OVER DB
5 UP-DOWNS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB CHEST FLYS ):02 PAUSE AT TOP)
12 DB UPRIGHT ROWS ):02 PAUSE AT TOP)
PUSH X PULL WORKOUT
AMRAP X 12 MINUTES
24 DB ALT. HANG SNATCH
24 ALT JUMPING LUNGES
24 SIT-UPS