Monday October 27th (FitHer)

Warm-up

AMRAP (5 minutes)

30 lateral hops

30 sec DB Squat Hold

5 Good mornings

3 Clockwise / 3 CCW Halos

10 plate G2O

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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

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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

Tuesday October 28th (FitHer)

Warm-up

2 rounds

1 min cardio

5 inchworm + push up

5 plate G2O

10 Walking Lunge (5 per side)

5 superman holds

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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

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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

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Workout #3 (Finisher)

Tabata

alternate between wall sits and push-up hold

Tuesday October 28th (BoxHer)

Warm-up

AMRAP 5 minute

50 side hops

20 second plank

50 butt kickers

20 mountain climbers

10 shoulder openers

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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

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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 straddle jumps

Station #3

20 knees to chest

40 alt Battle rope waves