Monday

Coach will warm you up accordinglyA. Open with 3 sets of:
10 Wt. Push-Ups (15/10k)
rest 30 sec
10 Dual DB Bent Row
rest 30 sec
X3
B1. TnG DL - 3 reps @ 30X1 – slight increase from last week
B2. DB Russian StepUps – 6/leg
B3. DB HPC & J – Single Arm; 8-10 R/L
~15 min total time, rest as needed.
+
4 min AMR:
20 KBS - Russian
20 WB
20 Cal Row
Rest 2 mins
4 Min AMR:
15 KBS - Russian
15 WB
15 Cal Row
rest 1 min
4 min AMR:
10 KBS - Russian
10 WB
10 Cal Row
*Choose the best variation of a pushup for your skill level
Pace yourself on the 4 min sets, don’t go out too fast. You’ve got 12 minutes of work, consistency is key.