Workout of the Day

AMRAP 35
30 situps
20 step ups w/ DB (50/35)
10 Bench Press (135/95)
200 m plate carry (45/25)

Movements:

Bench Press | Sit-up

At Home

VIDEO: https://vimeo.com/577055685/5e66bc9672

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Shoulder Press (Strict)

EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Movements:

Shoulder Press (Strict)

EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Movements:

Dumbbell Push Press | Jump Rope (Double Unders) | Push Press | Run

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

MOBILITY VIDEO: https://vimeo.com/480939083/11a1055a9e

Boot Camp

Warm Up – EMOM 6
3 Down Ups
3 Tuck Jumps
3 Air Squats
Max Squat Depth Hold until next round

Leg and Hip Endurance
E:30 x 7 min
Air Squat
Right leg – front lunge, side lunge, back lunge
Air Squat
Left leg – front lunge, side lunge, back lunge
Air Squat

Movements:

Air Squat | Front Rack Lunge | Walking Lunge

Partner A:
50m out, 50m back – Plate waiters carry (25#/15#/10#)

Partner B:
Max GTOH w. Plate

Score total number of GTOH per partner group

200m Run
20 Plank Jacks
15 Plate Floor Press
10 V Ups
5 Broad Jumps

Movements:

Run

1 minutes saddle position
1 minutes seated forward fold
1 minute seated straddle
1 minute childs pose
1 jefferson curl as slow as possible to standing