Workout of the Day

1) 15/12 cal Row
2) 20 V-Ups
3) 15 SDHP
4) 20 KB Goblet Reverse Lunges
5) :45 Max Plank KB Touches

Five rounds of this EMOM today- each movement should take no more than :45 of work to allow for :15-:20 of rest every minute. The Cal Row should be a steady pace throughout, no need to sprint it, but hold a pace around 75-80%. The KB SDHP and Goblet Lunges should be done with the same KB, and should be unbroken for at least the first 3 rounds- fittest athletes should be able to hold onto those movements the entire EMOM.


Kettlebell Swing | Row | Sumo Deadlift High Pull | V-Up

Barbell Bettys

7 Rounds
3 Push Press + 1 Overhead Squat
Every 1:30

The OHS squat is optional if your form prevents you from getting heavier across the 7 sets. Alternately, you can start out with the rep scheme as written but eliminate the OHS once form becomes a barrier.


Overhead Squat

Each movement will be performed 3 times
b) Wall Sit
c) Dead bugs (any style you want!)
d) Lateral Box Step Overs


Sumo Deadlift High Pull