Monday 09.02.24
Partner “Hotshots 19”
In teams of 2…
6 Rounds for Time:
30 Air Squats
19 Kettlebell Swings 53/35#
7 Strict Pull-Ups
400 Meter Run
Tuesday 09.03.24 Move 45 at Home
EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Push-Up
MIN 2 – Max Hollow Body Rocks
MIN 3 – Max Alt Sit-Thru
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest
Wednesday 09.04.24
4 Rounds:
MIN 1 & 2 – Cardio of Choice
MIN 3 – MAX KB Deadlifts
MIN 4 – MAX Sit Ups
FINISHER:
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
Thursday 09.05.24 Move 45 at Home
5 SETS FOR MAX REPS
1:00 Reverse Lunges
-Rest :30-
1:00 Push-Ups
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
Friday 09.06.24
PARTNER FRIDAY
AMRAP x 20
1 Wall Walk
2 Box Step Overs
3 Jumping Pull Ups
P1 completes a full round while P2 rests. Switch every round.
Saturday 09.07.24
10 MIN EMOM
MIN 1 – Shuttle Runs
MIN 2 – Bike or Row
-Rest 2:00-
TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
-Rest 1:00-
TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
*Alternate between MOVT 1 & MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”