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
Dips
Curls
**RPE 7**
Then,
AMRAP 5min of:
3 KB/DB push up pull thrus
:20sec rest
Then,
20m suitcase carry R
10R bent over rows
10R S2OH
20m waiter carry R
Then, switch to L side
**4x – RPE 6**
WARM UP
10 jumping jacks + 10 air squats + 10 hi pulls + 10 RKBS – 3x
STRENGTH
EMOM for 5min complete:
KB/DB clean + squat + press – 7x
**pause BTWN each MVMT**
Then,
Repeat without pauses
**7 clusters EMOM for 5min**
WORKOUT
EMOM for 24min complete:
Min1: Goblet squats
Min2: Leg raises
Min3: Prisoner reverse lunges
Min4: DB/KB cleans
**shoot for 20+ reps on each set**
WARM UP
20 alt calf scoops + 40 high knees + 20 alt quad pulls + 40 butt kicks – 2x
WORKOUT
5min warm up jog (RPE 4)
Then,
:30sec hard run (RPE 9)
5:30sec run (RPE 6)
**5x**
Then,
5min cool down walk (RPE 2)
MOBILITY
:90secR pigeon
:90secL pigeon
:90secR couch stretch
:90secL couch stretch
