Thursday, October 5th 2023

WARM UP

4 Minutes

Alt every :30

-Box Jumps or Step Ups

-Bike at Moderate Pace

then,

1:00/1:00 Box Pigeon

:30/:30 Hamstring Stretch on box

:30/:30 Calf Stretch on Box

10 Hollow Hold Crunches

:30 Plank

*grab barbell

6 Sumo Deadlifts

6 SDLHP

SWEAT DAY!!!

5 Minute AMRAP:

10 Cal Machine of Choice

10 V-Ups

10 Sumo Deadlift High Pull (light)

10 Pushups

10 Box Jumps or Step Ups

rest 2 Minutes

10 Minute AMRAP:

10 Cal Machine of Choice

10 V-Ups

10 Sumo Deadlift High Pull (light)

10 Pushups

10 Box Jumps or Step Ups

rest 2 Minutes

15 Minute AMRAP:

10 Cal Machine of Choice

10 V-Ups

10 Sumo Deadlift High Pull (light)

10 Pushups

10 Box Jumps or Step Ups

*score is total rounds and reps

*pick up where you left off each round