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4/28/20 – W5D2

WARM UP

4R/4L DB deadlifts + 4R/4L DB high pulls + 8 curls + 12 alt reverse lunges – 3x

STRENGTH

EMOM for 9min complete:

Min1: 12 tempo pull ups (20X1)

Min2: 6R/6L SA DB plank rows

Min3: 12 tempo upright rows (20X1)

WORKOUT

30 SA DB clean & press

30 prisoner drop lunges

30 RKBS

**3x – rest :60sec BTWN RNDS**

WARM UP

5R/5L FLR windmills + 7 push ups + 50m run + 7R/7L squat spine rotations – 3x

CORE

Accumulate 3min hollow rocks

**quality over speed**

WORKOUT

“CELIZ”

1 mile run

75 HR push ups

75 air squats

1 mile run

75 sit ups

75 box jumps 24/20

**if you have a vest wear it; take it of on sit ups**

WARM UP

10 Air Squats + 8 KB Deadlift + 6R/6L Alt. Lunge Steps + 4R/4L Quad Stretch w/ Reach – 3x

STRENGTH

6R/6L DB Contralateral Tempo RDL @ 3331

6R/6L Lateral Box Step Up 31×1

12 Lying Glute Bridges @ 3331

*4x – rest :60-:90sec BTWN sets*

WORKOUT

Every 4 Minutes for 4 rounds:

10R/10L Single KB Front Rack Squats

10R/10L Single KB Front Rack Reverse Lunge Steps

20 Duck Stance Squats

:45sec Wall Sit