Monday, 6/29/20:
A1. Cossack Squats x 10 Reps, Rest 30 sec
A2. Staggered Stance RDL x 10/side, Rest 30 sec
x 3 sets
B. 4 sets:
20 Split Squats (10/side)
20 Russian Swings

Tuesday, 6/30/20:
AMRAP 3:
50 DU’s/Jump Rope
10 KB/DB Snatches (5/side)
8 HSPU/Pike Pushups
Rest 1 min x 4 sets

Wednesday, 7/1/20:
Buy In: AMRAP 4
Burpees
-rest 2 minutes-
3 Sets
:60s Reverse Lunges
:60s Deadlifts
:60s Plank
-rest 2 minutes –
Cash out: AMRAP 4
Hand Release Pushups

Thursday, 7/2/20:
EMOM 12
1 – 4 V-Ups + 4 Glute Bridges x :40s AMRAP
2 – 8-10 Hang Power Cleans
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – 6-8 Hang Squat Cleans
———————————————————–
AT HOME:
EMOM 12
1 – 4 V Ups + 4 Glute Bridges x :40s AMRAP
2 – Alt Hang DB Power Cleans x :40s AMRAP (:20s L / :20s R)
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – Alt Hang DB Squat Clean x :40s AMRAP (:20s L / :20s R)

Friday, 7/3/20:
A. 3 Sets
10 Bent Over Barbell Row
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses
Min 2: 40 sec Plank Sit Thru’s
Min 3: 10-12 pullups
————————————————————
AT HOME:
A. 3 Sets
10 Bent Over Rows (5/side)
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses/side
Min 2: 40 sec Plank Sit Thru’s
MIn 3: 40 sec Renegade Rows (no pushup) OR Inverted Body Row

Saturday, 7/4/20:
“Wittman”
7 Rounds:
15 KB Swings (70/53)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

**Please note: workouts subject to change without notice.**