Monday 4/5
Chipper for Completion
50 KB/DB Swings
30 Snatches (15/15)
25 Goblet Squats
25 Push-Ups
30 Step Ups with Lunge (15/15) https://youtu.be/Q785cNkuHhU
50 KB/DB Swings
Then
:90 - :60 - :30 second intervals for max reps (6 mins total)
Weighted Sit-Ups
Plank Rotations (on forearms)
Do :90 of each, :60 seconds of each and then :30 seconds. Clock will be continuously running, so ensure transition time.
Tuesday 4/6
EMOM10
2 Strict Press
Then
40/30 Cals
10 Shoulder to OH
30 Medicine Ball Slams
10 Shoulder to OH
40/30 Cals
Wednesday 4/7
EMOM12 (Offset Single Side w/DB)
5 Push-Ups + Renegade Rows (R)
5 Push-Ups + Renegade Rows (L)
10 DB Pullovers https://youtu.be/Jc03rlIn2WM
Then
KB/DB Core
2 Rounds
:45 work :15 rest
TGU Sit-ups (R)
Plank Drags in Bear Crawl Position
Russian Twists
Teapots (R)
*Switch sides next round on TGU & Teapots*
Thursday 4/8
10-9-8-7-6-5-4-3-2-1:
Box Jumps (HIGH box if possible)
Strict Pull-ups
Deadlifts
Then
Pick 1:
Double Hill Loop
2k Ski/Row
200 Cals AD
Friday 4/9
5 Rounds for Quality:
10 Single DB Z-Press https://youtu.be/nv1tIuIWx4M (per side)
15 Double DB Floor Press
20 Med Ball Tuck ups
25 Seated Leg Lifts Over DB/Med Ball
Saturday 4/10
9AM - Coaches Choice
Sunday 4/11
Flat Loop
15 Burpee Pull-Ups
400m
10 Burpee Pull-Ups
200m
5 Burpee Pull-Ups