WARM UP
200m run + 40 mountain climbers + 10 reach and rolls – 3x
then,
EMOM for 3min complete:
6 jumping squats + 6 drop lunges
CHALLENGE
EMOM until you can not complete:
2 jumping squats
2 drop lunges
**add 2 reps to each minute**
WORKOUT
:60sec RKBS
:60sec wall sit
:60sec rest
**3x**
:45sec RKBS
:45sec wall sits
:45sec rest
**3x**
:30sec RKBS
:30sec wall sits
:30sec rest
**3x**
https://youtu.be/qCvvCiPMk4g
WARM UP
EMOM for 5min complete:
6 Superman’s + 6 deadlifts + 6 curls
STRENGTH
8…1
SA deadlifts
SA hang cleans
SL box step up knee drives
**start w/ right, step w/ right; rest :20sec then switch**
WORKOUT
AMRAP 12min of:
10R/10L DB snatch
10 box jumps 24/20
15R/15L DB snatch
20 box jumps
20R/20L
30 box jumps
Etc…
**rest 2min, then**
AMRAP 12min of:
5 bent over rows
5 HR push ups
10 bent over rows
10 HR push ups
15 bent over rows
15 HR push ups
Etc..
WARM UP
:30sec quad pulls + :30sec high knees + :30sec toe touches + :30sec butt kicks + :30sec jog
CORE
:60sec plank
Then, immediately,
Tabata (:20sec on/:10sec off – 4x each)
Sit ups
Bicycles
Hollow body hold
Then, immediately,
:60sec plank
**compliments of Coach Jack**
WORKOUT
For 30mim complete:
:30sec run RPE 8
:90sec jog RPE 5
**15x**
