DEMO
MAKE A SCHEDULE
WARM UP
:20sec run in place + 8 up downs + 4R/4L gorilla rows + 2 dive bombers – 3x
STRENGTH
:30secR 3-pt rows
:30secL 3-pt rows
:30secR side bends
:30secL side bends
:30secR upright rows
:30secL upright rows
:60sec rest
**3-5x**
WORKOUT
18 G2OH w/ plate
12 supermans
6 MX height squat jumps
:30sec rest
**5x – RPE 7**
WARM UP
8 air squats + 8 push up shoulder tap complex + 8 Superman’s – 4x
STRENGTH
10R/10L RDLs
10 plank 2 DB FLR
:45-:60sec wall sit
**4x – rest :30sec BTWN each MVMT**
WORKOUT
100 RKBS (DB/KB)
100 sit ups
100 air squats
100 push ups
**for time**
WARM UP
:20sec mountain climbers + 10 push ups + 10R/10L bent over rows – 4x
Stretch
STRENGTH
A1) 10R/10L DB/KB floor press
A2) 10R/10L bent over DB/KB rows
A3) 10 DB/KB pull overs + 10 skull crushers + 10 bench press – UB
**3-5x – rest as needed**
B) :20-:30 high plank
5-10 push-ups
10 GI joes (5 each direction)
5-10 push-ups
:20-:30 high plank
**3-5x – rest as needed**
C) 21’s DB/KB curl
7 lo mid + 7 mid hi + 7 full range of motion
**3-5x – rest as needed**
WORKOUT
100 single-arm DB/KB thrusters
**for time; alt arms as needed; EMOM complete 8 push ups, start at 0:00**
