WARM UP: 5 MINS OF CORE 

10 rounds of 5 reps each

DAY ONE

​WARM UP

• Single leg raises 

• Leg raise

• Flutter kicks

• Hollow hold with rock-optional

WOD (workout of the day)

• Bulgarian split squat left leg

• Bulgarian split squat right leg

• (B) 3 Side shuffle plank burpee with squat jump transitioning from plank to squat jump. 

• Thruster    

• Army crawl with half burpee

• Push-up switching legs

WOD: 40 seconds of work 20 seconds rest.  Rest a full 1 min after each round.  Equipment needed are Dumbbells and Band.  

WARM UP: 5 MINS OF CORE 

10 rounds of 20 reps each

DAY TWO

​WARM UP

• Plank side to side sliders

• Bridge pose knee tucks 

• Twisting mountain climbers

WOD

• Single arm roll out with pushup alternating sides

• Side lunge slider with or without db

• RDL, clean, back lunge with sliders

• Man-maker with thruster 

WOD: 10 reps 4 rounds. Equipment needed are DBs and sliders 

WARM UP: 5 MINS

50 seconds on 10 rest

DAY THREE

WARMUP

• Plank mountain climbers with sliders

• Plank twist mountain climbers with sliders

• Thread the needle

WOD 

• Row Thruster

• Boat pose single arm press alt with sit-up

• Back lunge opposing arm raise with half moon

• Burpee with close grip push-up 

WOD: DB complex 10 reps for each complex 4-5 rounds.  Equipment needed are DBs or KBs

WARM UP: 5 MINS OF CORE 

5 reps 5 sets

DAY FOUR

​WARM UP

• Single arm v-up

• Single arm v-up

• V-ups

• Hollow hold rocker 

WOD 

• Thrusters

• Bent over row

• Pushups

• 20 Walking lunges 

WOD: Back to Basics of 4 sets 15 reps. 2 DBs moderate to heavy

WARM UP: 5 MINS OF CORE 

10 reps/no rest for 5 rounds

DAY FIVE

WARMUP​

• Bridge plank core twists

• Bridge plank dolphin

• 20-Bridge plank MC

WOD 

• 10 each leg: Staggered stance Deadlift

• 10 Chin ups or pull-ups

• Pushup with side reach slider 5 each side

• 8 each leg or 20 both legs Pistol squat 

WOD: 5 rounds. Equipment needed are DBs and Band