Tuesday April 7th (FitHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 plank jacks

5 inchworm + push ups

5 bootstrappers

3/side worlds greatest stretch

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Workout #1: Strength (Lower Body)

4 rounds

15 DB Farmer Reverse Lunge (right)

12 KB Hunter Squats (right)

15 DB Farmer Reverse Lunge (left)

12 KB Hunter Squats (left)

20 feet elevated plank knee drops

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Workout #2: Metcon

5 Rounds

20 Air Squats

20 Step Ups

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Workout #3: Finisher

Tabata

weighted alt hollow tucks

fweighted sit-ups

Wednesday April 8th (FitHer)

Warm-up

2 minutes cardio

2 rounds

10 bicep curl

10 supinated bend over row

5 plate G2O

10 plank jacks

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Workout #1: Strength (Upper Body)

AMRAP (20 minutes)

5-8 Reverse Grip Curl + 4 Rotation

DB Bent Over Row 10 second Hold + max reps (Left + Right)

10-15 Ring Glute Bridge

10-15 Barbell Roll Out

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Workout #2: Metcon

4 Sets

AMRAP (2 minutes)

4 cleans

4 push press

into

1 minute Bear hug carry after each set

Rest 1 minute after Bear Hug Carry

Thursday April 9th (FitHer)

Warm-up

1 round

1 min general movement (jumping jacks, jump rope, bike or row

6 bootstrappers

5 inchworm

1 min general movement

10 squats

10 push ups

1 minute general movement

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Workout #1: Strength (Full Body)

1 set

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

EMOM X 8 minutes (50 seconds work/10 second rest)

DB Punches

Oblique Mountain Climbers

EMOM X 8 minutes (50 seconds work/10 second rest)

Dumbbell 1/2 Rack 1/2 Down Step Up (Right)

Dumbbell 1/2 Rack 1/2 Down Step Up (Left)

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Workout #2: Metcon

20 Minute AMRAP

25 skiers

20 alt DB snatch

15 plate G2O

10/side gorilla rows

2 minutes cardio (60-70% effort)

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