Workout of the Day
9AM Non Violence
2-3 Rounds, teams of 2
Partner 1: 400 M run
Partner 2: AMRAP air squats
~~
EMOM x 12 (4 rounds):
Min 1: 50 DU // 100 SU
Min 2: 8/8 hang DB snatch (40/25#)
Min 3: 2 wall walks
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Assault bike + sled sprints
10AM Self Destruction
Stay tuned! 🙃
A. Strength
10-9-8-7-6-5-4-3-2-1 reps:
Strict Press
Strict Pull-ups
r1:30 after each round; pick a weight and pull up setup that you can do every set unbroken
B. Accessory
3 rounds:
10/10 DB Farmer Hold Split Squats (feet on floor)
10/10 Side Plank Leg Raises (knee on the ground to support…hips up…annnnd LEG RAISE!)
15 Plate Situps (25/15) (SLOW)
A. OTM 16:00
Min 1- 12/8 Cal. Row
Min 2- 12 Lateral Burpees over Rower
Min 3- 12/8 Cal. Ski
Min 4- 12 TTB
Rest 5:00
B. OTM 16:00
Min 1- 12 Single Arm DB OHWL (50/35)
Min 2- :30 Low Plank Hold
Min 3- 12 Goblet Jack Squats
Min 4- 12 DB Hang C/J (50/35) (6/side)
