Sunday, Mar 22

Workout of the Day

15 MIN Mobility (Other / Text)

Work on mobility

Monday, Mar 23

Workout of the Day

WARM UP 4 (Checkbox)

3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS

Back Squat 5x10 (Load)

Back Squat for load:

#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

deload 45-50%

AMRAP: Handstand Push-ups, Row, & Single-Leg Squats (Rounds + Reps)

Complete as many rounds as possible in 10 minutes of:

-10 handstand push-ups
-20-calorie row
-14 single-leg squats, alternating

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

Tuesday, Mar 24

Workout of the Day

#68 WARM UP (Checkbox)

10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS

Shoulder Press 7x1 (Load)

Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

12 Min AMRAP #148 (Rounds + Reps)

12 Min AMRAP as many rounds as possible

200 M RUN **** See notes for all scaling options
10 Sandbag/MedBall toss
05 Burpees
05 Broad Jumps

Move this hips mobility (Other / Text)

https://youtu.be/sOuKeVuej9E?t=222

Wednesday, Mar 25

Workout of the Day

WARM UP 6 (Checkbox)

3 ROUNDS

10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE

200 M Double DB Waiter carry ()

hold to large jugs (filled with water) by the handle overhead.

#25/40

200 M Dumbbell Farmer Carry ()

Rest when you need.

double dumbbell carry

#25/#40

AS MANY CAL IN 10 MIN BIKE (Calories)

Complete as many CALORIES as possible in 10 minutes

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

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