Sunday, May 17

Workout of the Day

10 MIN SQUAT MOBILITY (Other / Text)

COMPLETE EXERCISES IN VIDEO BELOW

Monday, May 18

Workout of the Day

Warm up #77 (Checkbox)

3 Rounds

100m row

5 cat walks

10 Plank shoulder taps

10 sumo air squats

Shoulder Press 5x3 (Load)

Shoulder Press for load:

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

Work up to 60%

Megan ()

21-15-9 reps for time of:
- Burpees
- KB Swings (53/35)
- Double-Unders

MOBILITY THIS (Checkbox)

6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH

Tuesday, May 19

Workout of the Day

WARM UP 130 (Checkbox)

.30 Sec jump rope

5 Cat Walks

10 Y's T's W's

5 Groiners

#57 Strength (Checkbox)

10 Barbell ab rollouts
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows

4 RNDS: Ground-to-Overhead & Shuttle Sprint ()

4 rounds for time of:

- 10 ground-to-overheads
- 200-yard shuttle sprint,

♀ 65 lb. ♂ 95 lb

Mobility for the day (Other / Text)

Mobility routine used for recovery

Wednesday, May 20

Workout of the Day

WARM UP 4 (Checkbox)

3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS

Clean and jerk 2 2 2 2 2 (Other / Text)

Clean and jerk 5 x 2

WORK ON FORM NOT WEIGHT

AMRAP 20: Chest to Bar Pull-Ups, Ring Push-Ups, Box Step-Ups (Rounds + Reps)

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box

Mobility for the day (Other / Text)

Mobility routine used for recovery

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