sunday

WORKOUT
Warm-up: Coaches Choice
A. 3 sets:
2 Left arm TGU
2 right arm TGU
Rest 20 sec
4-8 strict pull ups unbroken @11×1 (banded or assisted )
Rest 20 sec
8-10/leg Bulgarian split squat (weighted if possible)
Rest 20 sec
AMRAP Unbroken banded push ups or push ups
Rest as needed
+
20 min AMRAP:
50 double under or 75 singles
10 box jumps @24/20”
10 Deadlifts @185/125# or 13595#

BOOTCAMP
3 rounds:
500m Row
25 wall balls
15 DB Burpees
Rest 2 mins b/t rounds
+
12-15 min AMRAP:
10 DB Hang power clean + Jerk
10 DB Front rack walking lunges
10 DB bent over rows
10 DB SIt ups

SWEAT
5 rounds:
Min 1: Mac Cal row
Min 2: Max burpees
Min 3: MAX box jumps @24/20”
Min 4: rest
+
Rest as needed
+
12 min AMRAP:
5 push ups
10 sit ups
15 air squats

MUSCLE
A. 3 sets:
DB Bench press @22×1 x 10-12 tough reps
Rest 30 sec
Strict mix grip pull up @22×1 x 3 reps then switch grips x 3 reps again (use band if needed)
Or 10-12 tough ring rows same tempo
Rest 30 sec
Standing DB lateral raises @20×1 x 10 reps + 10 sec hold on last rep
Rest 30 sec
+
Every 90 sec x 6 sets:
KB horn Bicep curl x 6-8 tough reps
KB Offset push ups x 4-6/arm (complete one side then switch arms)
KB Russian Twists x 6-8/side
*should take about 1 min if not go every 2 mins
+
Finisher if time w/ Bands”
30 sec Banded face pulls @11×1
15 sec rest
30 sec Standing Bent legs Banded Paloff press w/ rotation left side
15 sec rest
30 sec standing Bent legs banded Paloff press w/ rotation right side
15 sec rest
30 sec Standing or Seated Wall angels slow and controlled
15 sec rest
x 2-3 sets