Warm-Up
AMRAP x 5 MINUTES
10 Sit-Ups
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
(No Measure)
Strength
EMOM x 15 MINUTES *
MIN 1 – :45 Double DB Swing
MIN 2 – :45 DB Front Rack Hold
MIN 3 – :45 Heel Taps Over DB
* :45 Work / :15 Rest Each Minute.
(Score is Reps)
Workout
AMRAP x 3 MINUTES
40m Shuttle Run *
30 Single Unders
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
5 Single DB Front Squats **
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
30 Single Unders
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
5 Single DB Front Squats
* 40m = 10m Down & Back x 2
** Hold DB Across Chest
(Score is Rounds + Reps)
After Party on ZOOM app at 7am and 7pm
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest
(No Measure)
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