Thursday, July 23, 2020

Performance

A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*

B. AMRAP in 10min of:
20 Weighted Step Ups, 50#/35# DB
20 Handstand Push Ups

Intermediate

A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*

B. AMRAP in 10min of:
20 Weighted Step Ups, 35#/20# DB
20 Abmat Handstand Push Ups

Fitness

A. EMOM for 12min, alt between:
45sec Barbell Single Leg RDLs, alt legs
45sec Barbell Bent Over Row
45sec DB Weighted Glute bridge
*use the weight you will be using in the workout, if possible*

B. AMRAP in 10min of:
20 Step Ups
20 Box Push Ups/Pike Push Ups

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