Monday 09.09.24
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Cossack Squats
10 Push Ups
:30 Hollow Hold
-Rest 2:00-
AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Sumo Deadlifts
10 Superman Pulses
20 Bent Over Rows
Tuesday 09.10.24 Move 45 at Home
20 MIN AMRAP:
30 Plank Jacks
20 Air Squats
10 Burpees
5 Laying Leg Lifts
Wednesday 09.11.24
“Always Remembered”
In teams of 2…
Buy In: 2001 Meter Row
4 Rounds
9 Jumping Pull Ups or Ring Rows
11 Double DB Squat Clean Thrusters
Cash Out: 2977 Meter Bike
Thursday 09.12.24 Move 45 at Home
EMOM x 21 MINUTES
MIN 1 – :50 Max Lunge + Lunge + Air Squat
MIN 2 – :50 Plank Shoulder Taps
MIN 3 – :50 Cardio Choice
Friday 09.13.24
PARTNER FRIDAY!
80-60-40-20-10
Banded Dante Rows*
Front Squats with Med Ball
Med Ball Sit Up + Pass to Partner
Saturday 09.14.24
2 SETS
ON A 10:00 CLOCK…
2:00 Cardio Choice
30 Glute Bridges
20 Russian Twists
30 Crossbody Mountain Climbers
20 Step Ups
30 Alt V-Ups
20 Up-Downs
Max Cardio Choice in remaining time
-Rest 1:00 b/t Sets-