ZOOM WOD:
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups
(No Measure)
SATURDAY SQUATS
EVERY 3:00 FOR 15 MINUTES
10 DB Front Squats
10 DB Front Rack Reverse Lunges
10 DB Front Squats
WORKOUT
AMRAP x 3 MINUTES
Max DB Thrusters
-1:00 Rest-
EMOM x 8 MINUTES
MIN 1 – :50 Squat Rotations*
MIN 2 – :50 Plank Rotations**
-1:00 Rest-
AMRAP x 3 MINUTES
Max DB Thrusters
*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.
**From push-up plank, rotate down to elbow plank. Repeat cycle.
(Score is Reps)
***HOME WOD***
STRENGTH
3 SETS FOR QUALITY
10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:30 b/t Sets-
(No Measure)
WORKOUT
FOR TIME
25-20-15
DB Bent Over Rows
15-20-25
Weighted Sit-ups
20-20-20
DBL DB Swing
(Score is Time)