Workout of the Day
AMRAP x 2 MINUTES
Max 40m Shuttle Runs
into…
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
Movements:
Air Squat | Run | Walking Lunge
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EVERY 2:30 x 6 SETS
200m Run
15 DB Front Squats
(Score is Time)
Movements:
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EMOM x 15 MINUTES
MIN 1 – Max DBL DB Swings
MIN 2 – Max DB Goblet Squats
MIN 3 – Rest or Flow Movement!*
*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of Slow Jog, Bike, Row, or just move.
(Score is Weight)
Movements:
Dumbbell Swing | Kettlebell Swing | Row | Run
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5 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Curl to Press
MOVT 2 – Hollow Body Flutter Kicks
*1 Set is one full round through.
(No Measure)
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