A
My Dynamic Warmup
For Completion
B
TrueFit Band Face Pull
4 x 20
C
TrueFit DB Floor Press (or Bench)
4 x 12
D
Thruster (TF)
4 x 12
E
Band Rotations (TrueFit)
4 x 10
F
KB Swing
5 x 0:30
A
My Dynamic Warmup
Circuit
B
EMOM (Every minute on the minute) 30 minutes total: Minute 1- push ups for 30 seconds Minute 2- V-ups for 30 seconds Minute 3- dumbbell hop overs for 30 seconds Minute 4- ground to overhead for 30 seconds Minute 5- overhead/farmers carry for 30 seconds (step in place if you don’t have enough space to walk 12 steps) 6 rounds total for 30 minutes. Rest for the remaining 30 seconds after 30 seconds of exercise.
C
Ruck
1 x 15:00
A
My Dynamic Warmup
B
DB Cyclist Front Squat (TrueFit)
3 x 10
C
Single Leg RDL (TrueFit)
3 x 12
D
Single Leg Glute Bridge
4 x 15
A
My Dynamic Warmup
B
TrueFit incline DB Bench Press
3 x 12
C
DB Bent over row
3 x 15
D1
TrueFit Pull Ups
3 x 5
D2
Incline Push-Ups
3 x 20
A
My Dynamic Warmup
Circuit
B
5 rounds for time. Record time and try to beat it next week 15 Air squats 10 Push ups 5 Burpees
C
Ruck
1 x 30:00
Athletic Training
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