Saturday, May 12, 2018

WARM-UP:
300-meter run 
Monkey bar pass
10 pull-ups 
P-bar dip walk 
10 push-ups
Box jump snake
10 squats
300-meter run 

STRENGTH:
Advanced
EMOM for 15:00* 
5 upright rows, 65#/45#
10 dumbbell floor presses 
15 dumbbell front squats 

Intermediate
EMOM for 15:00* 
5 upright rows, 55#/35#
10 dumbbell floor presses 
15 dumbbell front squats 

Beginner
EMOM for 10:00-15:00* 
5 upright rows, 15#-35#
8 dumbbell floor presses 
10 dumbbell front squats 

*Complete movements within the same minute. Scale reps if necessary.

ACCESSORY:
Advanced
4x
20 weighted sit-ups 
1:00 plank hold

Intermediate
3x
20 weighted sit-ups 
1:00 plank hold

Beginner
3x
20 sit-ups 
1:00 plank hold

MOBILITY:
Yoga

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