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Wednesday 12/2

Midline

10:00 AMRAP

10 Mountain Climbers

10 Alternating Bird Dogs

10 Squat Jumps

10 KB/DB Side Bends (right)

10 KB/DB Side Bends (left)

Accessory

3 sets 12 Single arm dumbbell bench press (each side) (light/moderate weight) 5-8 Hammy curls on med ball or rower

Thunderstruck

10:00 AMRAP 10 Box Jumps (24/20) 10 Push Ups 10 V-Ups

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Thursday 4/15

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Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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