MONDAY
WARMUP:
3:00 BLOOD FLOW
3 RDS
10 SLOW SPLIT SQUATS, EACH LEG (5 SECOND DESCENT)
10 LAT BANDED STEP E/S
10 BANDED AIR SQUATS
10 DEADBUGS
STRENGTH:
BACK SQUAT
BACK SQUATS (CYCLE 3)
EMOM 10 OF:
ODD: 2 PAUSE BACK SQUATS (3 SECONDS) + 4 BACK SQUATS @ 70% OR ROUGHLY THE WEIGHT FOR THE 6S FROM LAST MONTH
EVEN: 3 PAUSE (TOP) RING ROW + 5 RING ROWS
CONDITIONING:
5 ROUNDS
40 DU
20 THRUSTERS (95/65)(75/55)
VIRTUAL PROGRAMMING MONDAY 11.3
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING JACKS
10 AIR SQUATS
5 BURPEES
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
1:00 SLOW DB GOBLET SQUATS
1:00 SINGLE DB STRICT PRESS
FULL-BODY STRENGTH
AMRAP X 10 MINUTES
30 DOUBLE UNDERS
15 SINGLE DB PUSH PRESS*
10 UP-DOWNS
-REST 1:00-
EMOM X 12 MINUTES
MIN 1 - :45 DB WEIGHTED SIT-UPS
MIN 2- :45 SINGLE DB FLOOR PRESS
MIN - 3 :45 SQUAT THRUSTS**
*HOLD DB ACROSS CHEST
FINISHER
5 SETS (:20 on / :10 off )
MVMT 1 - SINGLE DB BICEP CURL
MVMT 2 - SINGLE DB TRICEP EXT