Workout of the Day

EMOM x 25 MINUTES
MIN 1 – :45 Burpees
MIN 2 – :45 Strict TTB
MIN 3 – :45 Single DB Box Step-Ups (24/20)*
MIN 4 – :45 DB Slides
MIN 5 – :45 Cardio Choice

*Athlete choice weight. Keep weight Moderate.

(Score is Total Strict TTB)

Movements:

Burpee

EVERY 3:00 x 4 SETS
12 Single DB Waiter Curls
12 Single DB Skull Crusher
24 Single DB Hollow Body Flutter Kicks

(Score is Weight)

At Home

VIDEO: https://vimeo.com/591890946/b635b137d1

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
:30 Plank Alt Shoulder Taps
:30 Bodyweight Goodmornings

(No Measure)

Movements:

Good Morning | Shoulder Taps

5 SETS ON A 10:00 CLOCK…
8 Single DB Russian Swing
4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Movements:

Kettlebell Swing

3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

Movements:

Clean | Deadlift | Dumbbell Deadlift | Hang Squat Clean | Squat Clean | Thruster

3 SETS
15 Hollow Rocks
15 Supermans

-Rest as needed b/t sets-

(No Measure)

MOBILITY VIDEO:
https://vimeo.com/521642903/15cd89d0b3

Movements:

Hollow Rock