Monday May 11th

Warm-up:

Tabata Plank & Jump Rope (Alternate).

Mobility:

Lat Stretch – 1 min each side, Hamstring Stretch – 1 minute each side, Wall Candle w/Twist – 1 min each side.

Warm-up:

10-8-6-4-2 Side Plank(seconds), Lunges (each leg), DB Hang Clean & Jerk.

Part 1:

4 Sets of 10-12 reps of DB/KB Romanian Deadlifts
Use the same weight for all sets.
Rest 1 minute between

Part 2:

AMRAP 8 – 6 Renegade Rows (Each Arm) and 6 DB Snatch (Each Arm).

Scale:

Weight

Notes:

Sprint workout but keep a controlled pace on the rows.

Cooldown:

Hamstring Stretch – 1 minute each side, Lax Ball Shoulders – 1 minute each side. 

Express:

Warm-up:

Tabata Plank & Jump Rope (Alternate).

Mobility:

Lat Stretch – 1 min each side, Hamstring Stretch – 1 minute each side, Wall Candle Slides – 1 min each side.

Warm-up:

10-8-6-4-2 Side Plank(seconds), Lunges (each leg), DB Hang Clean & Jerk.

Part 2:

AMRAP 8 – 6 Renegade Rows (Each Arm) and 6 DB Snatch (Each Arm).

Scale:

Weight

Notes:

Sprint workout but keep a controlled pace on the rows.

Cooldown:

Hamstring Stretch – 1 minute each side, Lax Ball Shoulders – 1 minute each side.