2nd of the 6th month
Warm Up/Mobility
Warm-up
3 Rounds
1 Minute Cardio (Build intensity each round)
7 single leg dumbbell RDLs (light/moderate) (each side)
7 single arm russian dumbbell swing (light/moderate) (each side)
7 single leg dumbbell presses (light/moderate) (each side)
7 spider man lunge stretch (each side)
7 burpees
1 Minute Cardio (Build intensity each round)
7 single leg dumbbell RDLs (light/moderate) (each side)
7 single arm russian dumbbell swing (light/moderate) (each side)
7 single leg dumbbell presses (light/moderate) (each side)
7 spider man lunge stretch (each side)
7 burpees
Metcon
Metcon (Time)
50-30-18
Dumbbell Snatches (50/35)
30-20-10
Burpees Box Jump Over (24"/20")
Dumbbell Snatches (50/35)
30-20-10
Burpees Box Jump Over (24"/20")
Finisher
Metcon
9-7-5-3 strict press (build to challenging weight for each set)
3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3×25 tricep press downs (light)
3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3×25 tricep press downs (light)
Metcon
tabata (:20 on/:10 off):
8 sets:
Sit Ups
8 sets:
Sit Ups
Post Workout Mobility
1:00 Toe Touch Stretch
1:00 Pancake Stretch