Thursday October 30th (FitHer)

Warm-up

5 minute AMRAP

30 seconds skipping

8 swimmers

5 DB OH press

5 plate forward press

5 good mornings

10 calf raise against the wall

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Workout #1(Upper body)

1 set

push up 55's (10 push ups 10 sec plank; 9 push ups 9 sec plank)

4 sets of 10 reps

supinated grip DB bent over row

external rotation

For time

80 push press

*Every minute: 3 PVC V-ups

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Workout #2 (Lower Body + Cardio)

AMRAP (25 minutes)

15 Second/side Split Squat Hold

15 bosu ball hamstring curl

15/side no lockout assisted step-ups

*After rounds 2, 4, 6, .... you will row 300m