FRIDAY 2.5
WARM-UP
2:00 ROW (INCREASE PACE EVERY :30)
INTO…
1 SET (:45 ON / :115 SEC OFF)
MOVT 1 - AIR SQUATS
MOVT 2 - PUSH-UP TO PIKE
MOVT 3 - COSSACK SQUATS
MOVT 4 - WALL BALL STRICT PRESS
INTO…
2:00 ROW (INCREASE PACE EVERY :30 )*
*START WITH FASTER PACE THEN FIRST TIME ON ROWER.
EXTENDED WARM-UP
BARBELL SNATCH WARM-UP (COACHES CHOICE)
WORKOUT
AMRAP X 21 MINUTES
7 POWER SNATCH (115/75)(75/55)
14 WALL-BALLS (20/14)(75/55)
21/16 CAL ROW
FINISHER
3 SETS FOR QUALITY
8-12 BARBELL ROLL-OUTS
FOLLOWED BY IF TIME ALLOWS ….
5:00 FOAM ROLL
VIRTUAL PROGRAMMING 2.5
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
8 INCH WORMS
8 SIT-UPS
8 PUSH-UPS
BODYWEIGHT PUMP
ON A 6:00 RUNNING CLOCK
2:00 CARDIO CHOICE
10 PLANK ROTATIONS
8 UP-DOWN MOUNTAIN CLIMBERS
6 LUNGE + LUNGE + PUSH-UP
MAX CARDIO REMAINING TIME
SWEAT SESSION
5 SETS FOR MAX REPS
1:00 BURPEE +EXTRA PUSH-UP
1:00 RUSSIAN TWISTS
1:00 ALT SIT-THRUS
1:00 ALT LUNGES/WALKING LUNGES
1:00 TUCK UPS
-REST 1:00-