WEDNESDAY 1.20
WARM-UP
2:00 BLOOD FLOW
INTO…
AMRAP X 8 MINUTES
100 METER RUN
5 PLATE FRONT RAISES
5/5 PLATE LATERAL RAISES
10 PLATE BENT OVER ROWS
10 PLATE GROUND TO OVERHEAD
STRENGTH
4 SETS
6 TEMPO STRICT PRESS (1121)
10 SINGLE DB FRONT RAISES
10 DB LATERAL RAISES
-REST AS NEEDED B/T SETS
WORKOUT
5 SETS
10 PUSH PRESS(95/65)(65/45)
200 METER RUN
10 PUSH PRESS
-REST 1:00 B/T SETS-
(SCORE IS EACH SET FOR TIME)
VIRTUAL PROGRAMMING 1.20
WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON/:10 OFF)
MOVT 1 - DB DEADLIFT
MOVT 2 - BURPEES
PUSH X PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB MARCHES*
10 LUNGE + LUNGE + BENT OVER ROW**
*COACH WILL DEMO
**1 REP = LUNGE+LUNGE+BENT OVER ROW
PUSH + PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 JUMPING LUNGES
14 ALT DB HANG POWER SNATCH