MONDAY 6/11/18

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WARM UP
400m run
3’ AMRAP moderate pace
6 alternating lunges onto bumper plate
4 strict knee push ups
Rest’ 1:00
5’ AMRAP moderate pace
10 jump squats
7 ground to overhead with bumper plate
3 good mornings with bumper plate
WORKOUT
EMOM x 7 MINUTES
3 Heavy TNG Deadlifts (across)
-Rest 3:00-
AMRAP x 7 MINUTES
Max Burpees
-Rest 3:00-
FOR TIME (7:00 cap)
30-20-10
DB/ KB Suitcase Lunges (40-50/25-35)
STRICT Hand Release Push-up
 

OPEN GYM BONUS

STRENGTH
3-4 Sets
Dumbbell Complex
10 Lunges +
8 Reverse lunges
Rest :90

GYMNASTICS
EMOM x 10 min
3-5 Ring MU

CONDITIONING
2 Sets (70%)
5 Min AMRAP
Snatches (165/115)

2 min Rest

5 min AMRAP
15 Box Jumps
12 Push Presses (115/75)
9 TTB

2 min Rest
5 Min AMRAP
20 WB (20/14)
50 DU