Saturday, January 2, 2021

Home Made Program

1. Strength

3 Rounds

15 Weighted Hip Thrusts OR Single Leg Hip Thrusts

8/Side Single-leg DB/KB Deadlifts

30s - 1 Mins Reverse Plank Hold

2. Conditioning

AMRAP 14

10/side Skaters or Jumping Lunges

10 Single-arm Devil’s Press - Left

10/side Plank Shoulder Taps

10 Single-arm Devi’s Press - Right

3. Core

50-40-30-20-10

Bicycle Crunches

Rest as needed b/w sets

BUILT Program

1. Strength

3 Rounds

9 Thrusters*

*Building weight

2. Conditioning

E8MOM x 3 Rounds

300m Row

8 Burpee Box-jump Overs (24/20)

100 Double Unders

8 Burpee Box-jump Overs (24/20)