monday.jpg

Warm Up:  

  • Row 200m 
  • 100 Jump rope 
  • 50 plank shoulder tap 
  • 25 Mountain climbers 
  • 12 Glute Bridge 

Performance:  
Every 2 mins for 4 sets

5 front squats
*even loading across all sets
*Work up to heavy 5 

Fitness:  EMOM 5
5 Db Front Squat AHAP
4 Step ups 2/2
*perform squats and step ups in same minute
*Use same DB’S 

1 round every 5 minutes for 15 minutes or 15 Min AMRAP

  • 10 Burpees 
  • 20 Ring Rows
  • 30 Db Push Press 
  • 40 Air Squats/ Lunges
  • *rounds 1 and 3 = air squats    
  • *round 2 = body weight walking lunge

Finisher: 3 rounds

  • 10 kb oblique bends 
  • 10 landmin twist