de92b5e1d3c6af68a553cf3bda398c54--motivational-monday-monday-motivation.jpg

Warm Up:  1 Minute Each Movement

  • 200m Jog
  • Jump Rope 
  • Body Weight lunge 
  • Light Prowler Push 
  • Lateral Band walk 

Performance:  Build to a heavy 5 Rep Back Squat

EMOM 5: 3 reps @ heavy five rep

3 Rounds for time: 

  • 20/15 Calories Row
  • 15 Wall Balls
  • 15/10 HR Push Up

 

Fitness: 
3 Sets

  • Run 400m/ Row 400m/ Bike 20/15 Cal 
  • 21 Db Squats 
  • 15 Ring Rows
    *alternate run/ row bike

 

Shredded Core: 
5 sets

  • 5 strict toes to bar/ Knee to elbow 
  • 10 V-Ups 
  • 15 Weighted Russian Twist 
  • 20 Weighted Flutter Kicks
    -rest as needed between sets- 
    *Russian twist and flutter kicks hold plate or DB   
    **scale moves as needed