MONDAY 4.26
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MIN
100M RUN
10 ALTERNATING GROINERS
15 GLUTE BRIDGE-UPS
10 AIR SQUAT
STRENGTH
BACK SQUAT*
1X5 @ 65%
1X5 @ 70%
3X5 @ 75%
*BASE PERCENTAGE OFF 5-REP HEAVY.
WORKOUT
5 ROUNDS FOR TIME
200M RUN
20 DB GOBLET SQUATS (45/30)(35/20)
(SCORE FOR TIME)
VIRTUAL PROGRAMMING 4.26
WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB BENT OVER ROWS
8 LATERAL JUMPS
3/3 SINGLE DB DEADLIFT
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
15 SLOW DB GOOD MORNINGS
7/7 SINGLE DB AROUND THE WORLDS
1:00 BEAR CRAWL HOLD
*START WITH DB IN GOBLET HOLD AND ROTATE IT AROUND HEAD SLOWLY IN SINGLE DIRECTION RETURN TO GOBLET HOLD. EACH FULL ROTATION IS 1 REP
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1 - :50 ALT DB HANG SNATCH
MIN 2 - MODERATE CARDIO PUSH
-REST :30-
EMOM X 4 MINUTES
MIN 1 - :50 SINGLE DB ALT. UP-DOWNS
MIN 2 - MODERATE CARDIO PUSH
-REST :30-
EMOM X 2 MINUTES
MIN 1 - :50 DB SLIDES
MIN 2 - MAX EFFORT CARDIO
FINISHER
EMOM X6 MINUTES
MIN 1 - :45 HEEL TAPS OVER DB
MIN 2 - :45 SLOW HOLLOW ROCKS