WARM UP
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Yoga Push-Ups
MIN 2 – Samson Lunges
MIN 3 – Floor Wall Slides
MIN 4 – Alt. Deadbugs
Into…
AMRAP x 6 MINUTES
:30 Cardio Choice
6/6 DB Floor Press
6/6 Single Arm Ring Row
6 Alt. Tuck-Ups
WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Cardio Choice*
MIN 2 – :45 DB Floor Press (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – :45 Cardio Choice*
MIN 2 – :45 Ring Rows
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – :45 Cardio Choice*
MIN 2 – :45 Sit-Ups**
*Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice
**Option to Add DB for Weighted Sit-Up or Option for GHDSU.
(Score is Total Reps of MIN 2 Movements)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)