Sunday
Daily-5 Warm-Up
Warm-Up
1:00 Cardio Choice
into…
AMRAP x 1 MINUTE
Max Reverse Lunges
into…
AMRAP x 1 MINUTE
Max DB Upright Rows
into…
AMRAP x 1 MINUTE
Max High Knees
into…
AMRAP x 1 MINUTE
Max Push-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs
20 Deadbugs
20 Bird Dogs
-Rest 1:00-
AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs
(Score is Rounds + Reps)
Sunday Sweat
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 DB Deficit Push-Up
2 DB Hang Power Clean
3 Burpees
1 DB Deficit Push-Up
2 DB Hang Power Clean
3 Burpees
*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.
1,2,3…2,4,6…3,6,9…etc.
(Score is Rounds + Reps)