7.24.20

Programmed by Mitch Darton!

Friday's coming in hot with a heavy MitchSlap.

Thanks for the workout, Mitch. This one hurt.

Warm-Up

2 Rounds

  • 10 Calories On Rower, Assault Bike, or Ski
  • 10 Air Squats
  • 10 Hand Release Push-Ups

1 Round

  • 10 Single Leg Raise On Your Back
  • 10 Glute Bridges
  • 10 Glute Activators
  • 10 Pry Squats

1 Round

  • 10 Romanian Deadlifts
  • 10 Standing Lunges
  • 10 Dumbbell Shoulder Presses
  • 10 Goblet Squats

Workout

10 Minute AMRAP (as Many Reps As Possible)

  • 5 Deadlifts (50-60% of Your 1 Rep Max
  • 10 Dumbbell Goblet Squats
  • 10 Dumbbell Push Press
  • 15 Calories on Rower, Assault Bike, or Ski

Perform the next two together. This means complete 40 lunges and 20 calories. Then complete 30 lunges and 15 calories and so on.

40-30-20-10

  • Elevated Step Back Lunges

20-15-10-5

  • Calories on Rower, Assault Bike, or Ski

Perform the next two together. This means complete12 Devil Press and 3 calories. Then complete 9 Devil Press and 6 calories and so on.

12-9-6-3

  • Devil Press

3-6-9-12

  • Calories on Rower, Assault Bike, or Ski

 


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