Week of 03.31.25
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Table of Contents
Move 45 Workout of the Day: Monday
20 MIN AMRAP
1:30 Cardio of Choice
20 DB Seesaw Floor Press
:30 Hollow Hold
20 Weighted Squats (athlete choice how to hold bell)
Tuesday Move 45 at Home
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Over Row
MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up!
-Rest 1:00-
AMRAP x 5 MINUTES
Cardio of Choice
Wednesday
EMOM x 12 MINUTES
MIN 1 – :45 Quad Crawl
MIN 2 – :45 Wall Sit
MIN 3 – :45 Double DB High Pull
– Rest 1:00 –
AMRAP x 9 MINUTES
1:00 Quad or Bear Crawl
20 Glute Bridge Marches
20 Reverse Crunches
Thursday Move 45 at Home
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Banded Deadbugs
– Rest :30 –
AMRAP x4 MINUTES
10 Burpees
30 Single Under
Friday
30-20-10
KBS
Sit-Ups
30-20-10
Wall Balls
Push Ups
30-20-10
Cal Bike or Row
Ring Rows
30-20-10
Goblet Squats
OH Plate Lunge
*Breakup reps as needed
*20 MIN CAP or AMRAP 20
Saturday
4 SETS FOR MAX REPS
1:00 Up/Down + Shoulder Tap
1:00 Russian Twists
1:00 Banded Good Mornings
1:00 Alternating Skater Jumps
1:00 Tuck-Ups
– Rest 1:00 –