Workout of the Day

Front Squat for load:
#1: 10 reps

Movements:

Front Squat

AMRAP x 15 MINUTES
300m Run
5/5 OH DB Lunge + Lunge + Thruster (50/35)|(35/20)*

*1 Rep = 1 OH DB Lunge (R) + 1 OH DB Lunge (L) + 1 SA Thruster. Complete 5 reps with the DB on one side then switch.

(Score is Rounds + Reps)

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

Movements:

Run | Thruster | Walking Lunge

At Home

VIDEO: https://vimeo.com/468397720/4e3d6c2889https://vimeo.com/468397720/4e3d6c2889

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Pike Shoulder Taps
10 Air Squats
10 Sit-Ups

(No Measure)

Movements:

Air Squat | Shoulder Taps | Sit-up

4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*

*Hold DB over chest

(Score is Weight)

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

-Rest 1:00-

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

(No Measure)

Movements:

Clean | Dumbbell Hang Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | V-Up

AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists

(No Measure)

MOBILITY VIDEO: