Workout of the Day

Shoulder Press for load:
#1: 12 reps

Movements:

Shoulder Press (Strict)

AMRAP x 17 MINUTES
5 Shoulder to Overhead (115/75)|(75/55)*
13/11 Cal Row
15 Box Jumps (24/20)

*Increase weight every 3 rounds…
Rounds 1, 2, 3 – (115/75)|(75/55)
Rounds 4, 5, 6 – (135/95)|(95/65)
Rounds 7 & Beyond – (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB1: (50/35)|(35/25)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/55)|(50/35)

Movements:

Box Jump | Push Press | Row

At Home

VIDEO : https://vimeo.com/577056636/6836bec49d

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Bodyweight Goodmornings
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Movements:

Good Morning

4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers

(Score is Weight)

Movements:

Dumbbell Swing | Kettlebell Swing | Walking Lunge

AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Snatch

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)

MOBILITY VIDEO: https://vimeo.com/510871380/ac02743479