Steaming schedule:

Monday:

6:30am(Zoom)

9am(Zoom) *abs in 30mins or less*

5:30pm (Zoom)

Warm up

Each movement is for 50ft or 30sec

2 rounds

High knees

Butt kickers

Plus

Frankensteins (touch opposite foot to opposite hand)

Inch worm push ups

Lunge with a torso twist

Broad jumps

Then

W/ a broomstick, bar or band

15 good mornings

15 back squats

15 strict press

(All the equipment)

Every 90secs for 6rounds

2 cleans & 1 jerks

Start at 75%

*keep reps fast w/ good form *

For time-

10 muscle ups

(Scale 20 dips)

20 hang power cleans 105/155

30 calories on the rower

40 bar facing burpees

30 calories on the rower

20 hang power cleans 105/155

10 muscle ups

(Scale 20 chest 2 bar pull-ups or jumping pull ups)

Extra Credit

50 Russian KB swings

(Some Equipment)

EMOM 8

each side:

5 suitcase deadlifts + 4 hang squat cleans + 3 split jerks (single arm DB/KB)

For time-

30 box dips

20 DB/KB hang power cleans each side

400m run

40 burpees

400m run

20 DB/KB hang power cleans each side

30 single arm bent over rows each side

Extra Credit

50 Russian KB swings

(No equipment)

5sets w/ broomstick

5 hang squat cleans + 5 split jerks

For time-

30 box dips

40 alternating jumping lunges

400m run

40 burpees

400m run

40 jump squats

30 box dips

Extra Credit

50 steps death march