Workout of the Day

FOR TIME
1 Mile Run
50 Back Rack Lunge (95/65)|(65/45)
50 Push Press
800m Run
25 Back Rack Lunge
25 Push Press
400m Run
12 Back Rack Lunge
12 Push Press

(Score is Time)

KG BB: (42.5/30)|(30/20)

Movements:

Back Rack Lunge | Push Press | Run | Walking Lunge

IN TEAMS OF 2…

FOR TIME*
1 Mile Run
80 Back Rack Lunge (95/65)|(65/45)
80 Push Press
800m Run
40 Back Rack Lunge (95/65)|(65/45)
40 Push Press
400m Run
20 Back Rack Lunge (95/65)|(65/45)
20 Push Press

*Partners will complete runs together and split other work as needed. While P1 works on Back Rack Lunges while P2 holds Plate (45/35) OH. While P1 works on DB Push Press while P2 Holds Parallette L-Sit or Tuck Sit.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Movements:

Back Rack Lunge | Push Press | Run | Walking Lunge

At Home

VIDEO: https://vimeo.com/577055230/694476838d

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

EMOM x 6 MINUTES
MIN 1 – :50 Controlled Sit-ups
MIN 2 – :50 Diamond Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

2 SETS
ON A 10:00 CLOCK…
2:00 Cardio Choice
30 Glute Bridges
20 Weighted Sit-Ups
30 Crossbody Mountain Climbers
20 Step Ups
30 Alt V-Ups
20 Up-Downs
Max Cardio Choice in remaining time

-Rest 1:00 b/t Sets-

(No Measure)

MOBILITY VIDEO: https://vimeo.com/495836420/44b8c82ebd

Movements:

Sit-up | V-Up

Barbell Bettys

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Movements:

Bench Press

AMRAP 6
1 Ground-to-Overhead (w/plat)e
1 Toes-to-Bar (or Hanging Knee Raise)

2 G2OH
2 T2B

3 G2OH
3 T2B

4 G2OH
4 T2B . . . 5 . . . 6 . . . and so on.

Movements:

Toes-to-Bar