Workout of the Day
EVERY 3:00 x 3 SETS
10-12 Wide Grip Bent Over Row*
7-10 Kip Swings
5-7 Strict Chin-Ups
*Keep weight Moderate.
(No Measure)
Movements:
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AMRAP x 24 MINUTES*
6 Chest to Bar Pull-Ups
10 Wall Balls (20/14)
*Every 4 Rounds complete 400m Run.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Movements:
Chest-to-Bar Pull-up | Pull-up (Kipping) | Run | Wall Ball Shot
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At Home
VIDEO: https://vimeo.com/591890732/a59469badc
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
Movements:
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EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – :45 Wall Sit
(Score is Weight)
Movements:
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4 SETS FOR MAX REPS
1:00 – Max Jumping Air Squats
:30 Active Squat Hold
1:00 – Max Front Rack Reverse Lunges
:30 Active Squat Hold
-Rest 1:30 b/t Sets-
(Score is Reps)
MOBILITY VIDEO:
https://vimeo.com/521642148/35b14c1da2
Movements:
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