WEDNESDAY 5/5/21

julia
Wednesday, May 5, 2021 - 02:29

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