STRENGTH / SKILL

WORKOUT

AMRAP x 28 MINUTES
50/40 Cal Row, Bike
40 Sit-Ups
30 DB Goblet Alt. Lunges
20 Hand Release Push-Ups

(Score is Rounds + Reps)

REST DAY or ACTIVE RECOVERY...
The goal today is to give your body what it needs -- full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.
Daily-5 Warm-Up
2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)
Push x Pull Strength
5 SETS ON A 15:00 CLOCK...
12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row
12 Shoulder Taps

(Score is Weight)
Scoring: Load
Push x Pull Workout
EMOM x 16 MINUTES
MIN 1 - :45 Max Alt Reverse DB Suitcase Lunges
MIN 2 - :45 Max Renegade Row
MIN 3 - :45 Max DB G2OH
MIN 4 - :45 Crossbody Mountain Climbers

(Score is Weight)