Wednesday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Single Unders
MIN 2 – :45 Max Lunge + Lunge + Air Squat
MIN 3 – :45 Hollow Rocks
MIN 4 – :45 Groiners
MIN 5 – :45 Bootstrapper Squats
MIN 1 – :45 Single Unders
MIN 2 – :45 Max Lunge + Lunge + Air Squat
MIN 3 – :45 Hollow Rocks
MIN 4 – :45 Groiners
MIN 5 – :45 Bootstrapper Squats
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)
-Rest 2:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Finisher
Metcon
"TABATA"
8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold
8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold
*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.
(No Measure)
