Monday- April 20th

April 20, 2020

Weekly Warm-Up: 1-2 Sets
60 second Run/Bike/Row (any machine you have access to)
30 seconds of V- ups
60 seconds of Plank Shoulder Taps
30 seconds of Superman Hold
60 seconds of Inchworms
60 seconds of Bottom of Squat Hold

  + Today's Warm-up Movements:
          *Floor Touches x 20

          *Huggers/Skiers x 10 each

 

 

A. Bench Press

4 x 3 @ 80%

 

 

B. With Equipment 

“Castaway”
AMRAP 20:00

4 Strict Pull-ups
8 Burpees
12/10 Calorie Row

 

 

 

B. Without Equipment

“Castaway”
AMRAP 20:00

8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

 

 

 

 

C. But-Out

Calf Smash x 2:00 each

Glute Smash x 2:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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