WARM-UP
3:00 BLOOD FLOW
2X:
20 SHOULDER TAPS
10 ALT SPIDERMAN LUNGE W/ ROTATION
10 SLOW SCAP PUSH-UPS + 5 PUSH-UPS
STRENGTH
PUSH PRESS BARBELL CYCLING
EMOM 10 of:
ODD:
EVEN: 10-8-6-4-2 Push Jerk**
LOOK TO BUILD OVER THE DURATION
CONDITIONING
3 rounds of:
10 Calorie Row
10 Single Arm DB Push Press @ (50/40)(45/35)
20 Alternating Single Arm OH Lunge steps
10 Single Arm DB Push Press
20 Alternating Single Arm OH Lunge steps
VIRTUAL PROGRAMMING 10.28
WARM-UP
2:00 CARDIO CHOICE
INTO..
EMOM X 3 MINUTES
50 SINGLE UNDERS INTO MAX LUNGES
BODYWEIGHT PUMP
EMOM X 6 MINUTES
MIN 1 - :50 JUMPING LUNGES
MIN 2 - : 50 UP-DOWN + MOUNTAIN CLIMBERS
FULL-BODY SWEAT WORKOUT
EMOM X 24 MINUTES
MIN 1 - : 50 MAX BURPEES
MIN 2 - : MAX ALT. SIT THRUS
MIN 3 - :MAX ALTERNATING LUNGES
MIN 4 - :50 MAX QUAD HEEL TAPS
MIN 5 - :50 MAX CARDIO CHOICE
MIN 6 - REST
FINISHER
5 SETS
(:20 ON / :10 OFF)
MVMT 1 - SINGLE DB HAMMER CURLS
MVMT 2 - SINGLE DB LYING TRICEP EXT