Monday- July 20th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

15/12 Calorie Row

30 Second Side Plank (left)

30 Second Scapular Circles

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

10 Squats w/plate held in front

20 Alternating Lateral Lunges

20 Band Pull-Aparts

+ Today's Warm-up Movements:

*Overhead Band Stretch x 1:00 (see video @2:20)

someday when you have time, give the whole routine a try!!!

A. Tempo Overhead Squat: 10 minute time cap

@32X1

3-2-2-1-1

*Build in weight

*Do Front Squats if you cannot do overhead

B. “Hot Sauce”

AMRAP 3:00

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:00

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:00

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:00

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

*(Scaled weights: 45/35, 65/45, 75/55, 95/65)

C. Buy-Out:

Pec Smash x 1:00 each

Deltoid smash x 1:00 each

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