ZOOM WOD:

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

STRENGTH

2 SETS FOR MAX REPS

1:00 – Hollow Rocks

1:00 – Air Squats

1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets-

(No Measure)

WORKOUT

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

*Pickup where you left off in each AMRAP.

(Score is Rounds + Reps)

***HOME WOD***

STRENGTH

2-3 SETS

6/6 DB Goblet Forward Lunges

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

(No Measure)

*Perform Strength After the Workout!

WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Sumo Deadlift High Pull

1:00 – Up-Downs

1:00 – DB Push Press

1:00 – Double Unders

-1:00 Rest b/t Rounds-

(Score is Total Reps)