Workout 1 (Monday's Class) - Week 5

0. Recovery Session

10 Minutes of
Movement and Mobility

*Perform in the AM if you workout in the PM or vice versa.

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1. MetCon - TESTING

3 Rounds FIT
10 Double DB/KB Front Rack Alternating Lunges (50s/35s/Heavy DBs)
10 Burpee Chest-to-bar Pull-ups

Scaling and Equipment Substitutions:

10 Double DB/KB Front Rack Alternating Lunges (50s/35s/Heavy DBs)

Equipment Substitutions:
~14 Double Dumbbell Front Rack Alternating Lunges (35s/25s/Medium)
~10 Sandbag Front Rack Alternating Lunges (120/80)
~8 Dumbbell One-arm Front Rack Alternating Lunges on Each Arm (50/35/Heavy)
~10 Dumbbell One-arm Front Rack Alternating Lunges on Each Arm (35/25/Medium)

10 Burpee Chest-to-bar Pull-ups

Fitness Level Scaling:
~10 Burpee C2B Pull-ups to Burpee Pull-ups to Burpee Jumping Pull-ups with lower and lower bar.
Equipment Substitutions:
~10 x Burpee + Double DB/KB Clean (50s/35s/Heavy)
~15 x Burpee + Double DB/KB Clean (35s/25s/Medium)
~10 x Burpee + Sandbag Bent-over Row (120/80)
~10 x 1 Burpee + 2 DB/KB Alternating One Arm Cleans (50/35/Heavy)
~15 x 1 Burpee + 2 DB/KB/Ruck Alternating One Arm Cleans (35/25/Medium)

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2. Hypertrophy

Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Air Squats