Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Top Down Pull-Up
MIN 2 – :50 DB Pull-Over*
MIN 3 – :25/:25 DB Goblet Split Squats

*Can complete from floor, WB, or bench. Keep weight Light-Moderate.

(No Measure)

Movements:

Bench Press | Pull-up (Kipping)

EVERY 5:00 x 3 SETS*
100 Double Unders
15 Pull-Ups*
10 DB Burpee + Power Clean (50/35)|(35/20)

*C2B Optional.

-No Additional Rest b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)”

Movements:

Burpee | Chest-to-Bar Pull-up | Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Pull-up (Kipping)

At Home

VIDEO: https://vimeo.com/582514249/824b2a906f

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Glute Bridges
5/5 Single DB Deadlift
10 Sit-Ups

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Sit-up

5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows

(Score is Weight)

Movements:

Row

TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

Movements:

Run | Sit-up

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)

MOBILITY VIDEO: