jclmcalpine

Warm-up AMRAP (5 minutes) 30 lateral hops 30 sec DB Squat Hold 5 Good mornings 3 Clockwise / 3 CCW Halos 10 plate G2O Workout #1 (Upper Body) 4-5 sets (20 minutes) 16 alt z press 5 dive bombers max single DB Forward Hold 10 curl bar tricep extension Workout #2 (Lower Body) 5 rounds (60 sec work/15 sec rest) Min 1: yoga ball passes Min 2: med ball over the shoulder (heavy) Min 3: KB/BB front rack banded marches Min 4: assault bike/bike erg

Warm-up 2 rounds 1 min cardio 5 inchworm + push up 5 plate G2O 10 Walking Lunge (5 per side) 5 superman holds Workout #1 (Lower body) 4-5 Rounds 15/side banded side steps, 12/side single leg supported RDL 16 /side knee hug stiff leg pike lift, 20 Weighted/decline sit Up Workout #2 (Upper Body) 2 rounds 50 Alternating crossbody curl 50 close grip bench or 50 hex press 50 DB chest flys 50 strokes ski-erg Workout #3 (Finisher) Tabata alternate between wall sits and push-up hold

Warm-up AMRAP 5 minute 50 side hops 20 second plank 50 butt kickers 20 mountain climbers 10 shoulder openers Workout #1 (boxing) 90 sec rounds/20 sec rest Round 1: Jab/cross/L hook Rounds 2: jab/L hook/R Uppercut Round 3: cross/L hook/cross Round 4: Jab/cross/jab/r hook Round 5: cross/uc/cross Round 6: Pad Hitter's choice Repeat, but switch pad holders Workout #2 (Full Body) 2:30 minute per station/30 second rest Station #1 10 table top sit-ups 10 bosu ball squats Station #2 10 lunges 20...