WARM UP
:20sec spilt jumps + 5 S2OH + 5 up downs – 4x
Then,
Stretch
WORKOUT
AMRAP 40min of:
5 burpees over DB/KB
10 DB/KB deadlifts
10 single-arm DB/KB S2OH (each arm)
15 alt sit thrus
**10x; rest:work 2:1 – w/ remaining time complete: run for distance**
WARM UP
Dynamic warm up for 5 min (running, bear crawls, lunges, plyo)
Then,
Stretch
STRENGTH (EQUIPMENT)
10 single-arm DB/KB power clean + thrusters (10 each arm)
:30 plank marches
**5x – rest as needed BTWN sets**
STRENGTH (BODYWEIGHT)
10 thrusters with odd object
:30 plank marches
**5x – rest as needed BTWN sets**
WORKOUT (EQUIPMENT)
10 med ball/slam ball squats
150m run with med ball/slam ball
20 DB/KB curls
**3-5x – rest as needed BTWN sets**
10 single-arm DB/KB rows
40 OH DB/KB marches
20 supermans (w/ squeeze)
**3-5x – rest as needed BTWN sets**
WORKOUT (BODYWEIGHT)
20 air squats
200m run
20 odd object curls
**3-5x – rest as needed BTWN sets**
10 odd object rows
40 OH odd object marches
20 supermans (w/ squeeze)
**3-5x – rest as needed BTWN sets**
WARM UP
EMOM for 5min complete:
6 med ball/slam ball high pulls + 6 med ball/slam ball goblet squats + 40m run
Then,
Stretch
WORKOUT (EQUIPMENT)
:30sec run
:30sec med ball/slam ball cleans
:30sec jumping air squats
:90sec rest
**8x – RPE 7**
WORKOUT (BODYWEIGHT)
:30sec run
:30sec up-downs
:30sec jumping air squats
:90sec rest
**8x – RPE 7**
CORE
:30sec side plank hip raises
:30sec side plank hip raises
:30sec bicycle crunches
:30sec lying leg raises
:30sec rest
**4x**
