Workout of the Day

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

Movements:

Bench Press

3 SETS FOR MAX REPS
1:00 – Double Unders
1:00 – Push-Ups*
1:00 – Toes to Bar
1:00 – 200m run

*Option for Deficit or Hand-Release

(Score is Reps)

Movements:

Jump Rope (Double Unders) | Push Up | Run | Toes-to-Bar

At Home

VIDEO: https://vimeo.com/605210963/6d6779a9ea

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Movements:

Air Squat | Good Morning

4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Deadlift

AMRAP x 3 MINUTES
Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES
Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

MOBILITY VIDEO:
https://vimeo.com/531014356/8ead7e9234

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row