Sunday
Warm-up
Warm-up
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)
2:00 Cardio of Choice (EZ Pace)
Immediately Into…
AMRAP x 5 MINUTES
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks
Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – :50 Cardio of Choice*
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold**
MIN 1 – :50 Cardio of Choice*
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold**
*Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
***Strict Dips Optional
(No Measure)
Post-Workout Strength
Bench Press (5×3)
*Super-set w/ 15 Banded Chest Flyes
(Score is Weight)