05/26/2024 Sunday’s Workout

WARMUP

EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Cardio Choice 1
MIN 2 – Static Hold 1
MIN 3 – Cardio Choice 2
MIN 4 – Static Hold 2
MIN 5 – Sit-Ups

Into…

2-3 SETS
8 KB Deadlifts
8 Push-Ups
6-8 Strict Pull-Ups or Ring Rows
8 Lunge-Lunge-Squat

WORKOUT

4 SETS FOR QUALITY
1:30 Cardio Choice 1
25 Russian KB Swings (Athlete Choice, Light)
1:30 Cardio Choice 2
25 Sit-Ups
1:00 Static Hold*

-No Additional Rest b/t Sets-

*Static Hold Options…
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold

(No Measure)

COOL DOWN

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)