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)