Workout of the Day

3 SETS FOR QUALITY
12 Shoot Throughs*
6/6 DBL DB Front Foot Elevated Split Squats

*Use parallettes, set of DB’s on top of a short stack of plates, or use boxes.

-Rest As Needed b/t Sets-

(No Measure)

3 SETS
250/200m Row
12 DBL DB Front Squats (50/35)|(35/20)
6 DB Renegade Rows
12 DBL DB Front Squats
250/200m Row

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)

Movements:

Front Squat | Row

At Home

VIDEO: https://vimeo.com/574587572/7057983461

ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

(No Measure)

Movements:

Hollow Rock | Jump Rope (Single Under) | Run

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

Movements:

Dumbbell Push Press | Push Press | Row

5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

Movements:

Clean | Dumbbell Push Press | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Run

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-

MOBILITY VIDEO: