Workout of the Day
2 ROUNDS
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
10 Deadbugs
Into…
2 ROUNDS
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Movements:
Deadlift | Push Up | Thruster | V-Up
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EMOM x 5 MINUTES
MIN 1 – 10 Wall Balls or Single DB Thrusters*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 DB Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
Movements:
Thruster | V-Up | Wall Ball Shot
—
EMOM x 5 MINUTES
MIN 1 – 15 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number
(…20-25-30-35)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
Movements:
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Endurance
Warm-up:
Run 200M
Toy Soldiers
Runners Lunges (30 sec/side)
Quad Stretch (30 sec/side)
Calf Stretch Against Wall (30 sec/side)
Run 400M
Rest until heart rate returns to normal
Athlete’s Choice
Run 1-mile
OR
Run 5K
OR
Run 10K
Movements:
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