WEDNESDAY 3.3
WARM-UP
3:00 CARDIO CHOICE
INTO…
4 ROUNDS(8:00 CAP)
10 BIRD DOGS
15 SCAP PUSH-UPS
5/5 DB AROUND THE WORLDS
5 UP-DOWNS
STRENGTH
4 SETS
12/12 SA DB FLOOR PRESS
1:00 SIDE PLANK ®
1:00 SIDE PLANK (L)
-REST AS NEEDED B/T SETS
WORKOUT
4 ROUNDS FOR TIME
10 PUSH PRESS (75/55)(45/45)
10 UP-DOWNS
-2:00 REST-
3 ROUNDS FOR TIME
10 PUSH PRESS (95/65)(65/55)
10 BURPEES
-2:00 REST-
2 ROUNDS FOR TIME
10 PUSH PRESS (115/75)(75/55)
10 BAR FACING BURPEES
(SCORE IS TIME)
VIRTUAL PROGRAMMING 3.3
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
3/3 SA DB DEADLIFTS
3/3 SA DB UPRIGHT ROWS
3 UP-DOWNS
3 BURPEES
PUSH X PULL STRENGTH
E2MOM X 12 MINUTES
12 DB HANG CLUSTERS
PUSH X PULL WORKOUT
4 SETS FOR MAX REPS
1:00 ALT. DB POWER CLEANS
1:00 SINGLE DB FLOOR PRESS*
1:00 SINGLE DB FLUTTER KICKS**
*:30 L-SIDE :30 R-SIDE
**HOLD DB AT EXTENSION ABOVE CHEST
-REST 1:00 B/T SETS-