FRIDAY 200529


200m Jog
15 Heel Walk Steps
15 Toe Walk Steps
10 Alternating Spiderman pose holds
Downward Dog Pose – focus on hamstrings and calves
10 Leg Swings each way per side
10 Squats
10 Down Ups
10 Situps
5 Strict Pullups

Grab a dumbbell at a moderate weight
5 Presses per side
5 Single arm front squats per side

Get prepped for the workout.

FITNESS 200529

Four rounds for time of:

400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Push Press
200 Meter Run
10 Strict Toes to Bar or 15 Abmat Situps
10 Alternating Cossack Squats with Goblet Hold


Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (50/35 lbs)
200 Meter Run
10 Dumbbell Hang Squat Cleans (50/35 lbs)
10 Toes to Bar

*You will only use 1 Dumbbell for this workout
30 minute time cap.

Active Warm up at home

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg

Rest 30 seconds

Devil Squat AMRAP

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.


LAX to feet
Mash Lats on a Roller
Couch Stretch
Mash Psoas on KB handle

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