Workout of the Day

AMRAP x 16 MINUTES
50 Double Unders
25 Plate Ground to Overhead (30/20)|(20/10)
5 Burpees*

*Every round increase Burpees by 5 Reps…5-10-15-Etc.

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Movements:

Burpee | Jump Rope (Double Unders)

3 SETS
10/10 Supported DB Bent Over Rows
10-15 Ring Skull Crushers
16-20 DB Goblet Curtsey Squats

-Rest As Needed b/t Sets-

(No Measure)

Movements:

Row

At Home

VIDEO: https://vimeo.com/599501945/4ad0b2d664

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 6 MINUTES
8 Burpee + Extra Push-Up
10 Plank Rotations
12 Slow Deadbugs

(Score is Rounds + Reps)

Movements:

Burpee | Deadlift | Push Up

TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Air Squats
TABATA 2 – Tuck-Ups
TABATA 3 – Cardio Choice
TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/528458032/aeb2a0e47c

Movements:

Air Squat

Barbell Bettys

3 Rounds
1 min Row
4 Spiderman hip openers
6 Scorpions
8 Bootleggers
10 Pass-thrus w/PVC

then . . . review Overhead Squat w/PVC

Movements:

Overhead Squat | Row

3 Burpees
6 Alt. Dumbbell Snatches
9 Air Squats

Movements:

Air Squat | Burpee | Dumbbell Snatch | Snatch

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Movements:

Overhead Squat