Friday 4/10

Warm-up Light Stretch: Lunge, couch stretch, downward dog, upward dog, squat hip opener Dynamic warm up: 2 Rounds 200m Run 30 Single Unders 10 Thrusters with DB, KB, or Object Metcon Metcon (Time) 600m Run Rest 1 Min. 400m Run Rest 1 Min 200m Run Metcon (No Measure) 24 Min. E4MOM 1st: 40 Double Unders 2nd: 15 Sit Ups 3rd: …

Thursday 4/9

Warm-up Stretch: Over under shoulder swings, trunk rotation, forward fold, squat hold, pigeon stretch, frog stretch Dynamic Warm Up: 2 Rounds 12 KB Swings 8 Single Arm Deadlift (per side) 6 goblet Squats Weightlifting Deadlift (10@55%, 10@65%, 5@75%, 5@80%, 5@85%) Tempo Deadlift 3030 First 3 Sets Superset: 16 Banded Pull Ups | Kipping Pull Ups | Ring Rows Metcon Metcon …

Tuesday 4/7

Warm-up Stretches: Neck R & L, Over under shoulder swings, trunk rotation, forward fold, downward dog, world’s greatest stretch R & L, Upward dog & back into forward fold. Dynamic Warm Up: 2 Rounds 100m Run 10 Push Ups 8 DB Deadlift 6 DB Goblet Squats Weightlifting Shoulder Press (10@55%, 10@65%, 5@75%, 5@80%, 5@85%) One and a half Shoulder Press …

Monday 4/6 Home Workout

Warm-up Stretches: wrist circles, elbow circles in and out, over under shoulders swings, trunk rotation, R+L world’s greatest stretch, downward dog, upward dog. Dynamic warm up: 400m Run | Row | 800m Bike then, 3 rounds 6 Push Ups 7 Hollow Rock Sit Ups or Crunches 8 Lunges Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP Line Facing Burpees *over …