Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups
Conditioning
16 min AMRAP:
• 8 Dumbbell Overhead Lunges 50/35# (2)
• 8 Burpees
• 8 Dumbbell Overhead Lunges 50/35# (2)
• 8 Chest-to-bar Pull-ups
Use two (2) dumbbells, one in each hand, for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg.