1st of the Month
Warm-up
Warm-up
1:00 Cardio of Choice
into
2 sets
5 KB Deadlift
5 Box Jump Step Down
5 KB Russian Swing
5 KB Push Press
6 KB Lunge
10 Lunge Elbow to Floor (Total)
5 Upward to Downward Dog Transition
into
2 sets
5 KB Deadlift
5 Box Jump Step Down
5 KB Russian Swing
5 KB Push Press
6 KB Lunge
10 Lunge Elbow to Floor (Total)
5 Upward to Downward Dog Transition
Partner Workout
Metcon (AMRAP – Rounds and Reps)
Amrap 20:00
Split
100 Double Unders
100 KB Swings (53/35)
100 Box Jumps (24/20)
100 Sit Ups
100 KB Overhead Lunge (53/35)
100 KB Facing Burpees
Split
100 Double Unders
100 KB Swings (53/35)
100 Box Jumps (24/20)
100 Sit Ups
100 KB Overhead Lunge (53/35)
100 KB Facing Burpees
Finisher
Metcon (Checkmark)
3 Sets for Quality
5 Dumbbell Turkish Get Ups (each side)
-rest 1:00 between sets-
5 Dumbbell Turkish Get Ups (each side)
-rest 1:00 between sets-
Metcon (Checkmark)
Bench Press
5×4
Resistance Band Chest Fly (High to Low)
4×12
Single DB Double Head Curl
4×10
Standing Barbell Curls
4 x 10
5×4
Resistance Band Chest Fly (High to Low)
4×12
Single DB Double Head Curl
4×10
Standing Barbell Curls
4 x 10