WEDNESDAY 3.10
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS*
:30 JUMPING JACKS
:30 GROINERS
:30 AIR SQUATS **
:30 ALT V-UPS
*INCREASE PACE EVERY ROUND
**SWITCH TO JUMPING SQUATS IN ROUND 3
STRENGTH
ON A 12:00 RUNNING CLOCK
BUILD TO A MODERATE-HEAVY COMPLEX….
1 CLEAN
+
2 POWER CLEANS
(SCORE IS WEIGHT)
WORKOUT
ON 25:00 RUNNING CLOCK
2500/2250 METER ROW
THEN…
BUILD TO A HEAVY 3 REP POWER CLEAN
(SCORE IS WEIGHT)
VIRTUAL PROGRAMMING 8.10
WARM-UP
ON A 5:00 RUNNING CLOCK…
1:00 CARDIO CHOICE
20 SIT-UPS
40 MOUNTAIN CLIMBERS
80 SINGLE UNDERS
CARDIO CHOICE UNTIL END…
BODYWEIGHT PUMPW
ON A 5:00 RUNNING CLOCK
20 SQUAT ROTATIONS
20 QUAD HEEL TAPS
20 HOLLOW ROCKS
20 FIGURE 8S
20 GLUTE BRIDGE-UPS
SPEND REMAINING TIME IN ANY STATIC HOLD
FULL-BODY STRENGTH
EMOM X 21 MINUTES
MIN 1 - :50 JUMP SQUATS
MIN 2 - :50 PLANK ROTATIONS
MIN 3- :50 MAX EFFORT
FINISHER
ON A 5:00 RUNNING CLOCK
3:00 MAX DOUBLE DB FRONT RACK HOLD
INTO…
2:00 MAX HAMMER CURLS