Friday
8/1
EMOM 12 min
min 1: 12 front rack reverse lunges @ 115#/75#
min 2: plank on elbows 30-45 seconds 45#/25# plate
min 3: DB floor press max reps in 30 seconds 50#/35# per hand
B. 10 minute AMRAP
24 Ab mat sit-ups
8 shoulder to overhead @ 135#/95#
12 pull-ups or 12 ring rows
Essentials
A. 15 minute AMRAP
Run 200m/ bike 10/8 cals row 250m
18 DB clean and jerks
Run 200m bike 10/8 cals row 250m
16 push-ups
Run 200m bike 10/8 cals row 250m
12 box or plate jumps
B. Complete 3-4 sets of the following:
B1: single DB glute bridge x6-8/leg
B2: side plank 20-30 sec per side
B3: empty barbell 21’s