WARMUP
FOR QUALITY
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
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**
*Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
***Strict Dips Optional
STRENGTH
Bench Press*
5×3 @ Moderate-Heavy (31X1)
*Super-set w/ 15 Banded Chest Flyes
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