WARM UP
3 inch worms + 5R/5L windmills + 7 push ups + 9 sprawl2pikes – 4x
CHALLENGE
AMRAP 5min of:
Burpees
**post results to GroupMe and/or insta**
WORKOUT
10…1
Pull overs
Curl
Press
**stay moving**
Then,
AMRAP 5min of:
5 KB/DB push up pull thrus
:20sec rest
Then,
20m OH carry R
5 windmills R
20m OH carry R
Then, switch to L side
**4x – RPE 6**
WARM UP
8 squat complexes + 8 reverse burpees + 8 Superman’s – 3x
STRENGTH
6R/6L DB tempo RDL (20X0)
6R/6L tempo box step down (40X0)
6 MX height squat jumps
**6x – rest as needed BTWN sets**
WORKOUT
EMOM for 16min complete:
Min1: 15 tempo goblet squats (30X0)
Min2: :45sec wall sit (weight optional)
Min3: 15 tempo deadlifts (30X0)
Min4: :45sec glute bridge hold
WARM UP
2min jog + 20 alt punter kicks + 20 alt shoulder taps + 20 alt calf scoops + 10 squat complexes
WORKOUT
40 double unders
4 TGU (2R/2L)
**10x – RPE 7**
