Workout of the Day

Shoulder Press for load:
#1: 10 reps

Movements:

Shoulder Press (Strict)

2 ROUNDS FOR TIME
10 Strict Press (95/65)|(65/45)
25 Sit-Ups

-Rest 2:00-

2 ROUNDS FOR TIME
15 Push Press (115/75)|(75/55)
20 V-Ups

-Rest 2:00-

2 ROUNDS FOR TIME
20 Push Jerk (135/95)|(95/65)
15 Toes to Bar

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)
KG BB2: (50/35)|(35/25)
KG BB3: (60/42.5)|(42.5/30)

Movements:

Shoulder Press (Strict) | Sit-up | Toes-to-Bar | V-Up

At Home

VIDEO: https://vimeo.com/582514755/cb398e4c7f

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

Movements:

Hollow Rock

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

Movements:

Air Squat | L-Sit | V-Up

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)

MOBILITY VIDEO:
https://vimeo.com/516328007/b65abe38c5

Movements:

Row