Monday July 20th (FitHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 plank jacks

5 inchworm + push ups

5 bootstrappers

3/side worlds greatest stretch

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Workout #1: Strength (Upper Body)

4 Sets

8 Barbell Push Press, 8-8.5 RPE

4 sets

12-15 reps super women swimmers

8-10/side KB Gorilla Rows with Iso Hold

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Workout #2: SmasHer

AMRAP (21 minute)

10/side dumbbell snatch

10 diamond push ups

20 DB floor press

20 sit-ups

50 out an in jumps on plate

*Every 3 minutes starting at 0:00 do 15 plate G2O

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Workout #3: Finisher

5 rounds

max second hold: Standing band pull down and apart

Monday July 20th (RoxHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 plank jacks

5 inchworm + push ups

5 bootstrappers

3/side worlds greatest stretch

1 round

20 Pogo Hops

6 Broad Jump, Stick Landing

3/3 Split Squat Jumps (x2)

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Workout #1: Strength

4 Sets

8 Trap Bar/BB Deadlift, 7.5-8 RPE

Rest Between Sets

4 Sets

8 Barbell Push Press, 8-8.5 RPE

Rest Between Sets

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Workout #2: Cardio

2 Rounds

4 Min Echo Bike, (Z1-Z2 HR, RPE 3-4)

4 Min Ski Erg, (Z1-Z2 HR, RPE 3-4)

2 Min Bodyweight Walking Lunges

rest 2 minutes in between rounds

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Workout #2: Core

5 rounds

max second hold: Standing band pull down and apart

Tuesday July 21st (FitHer)

Warm-up

AMRAP (5 minute)

10 counter balance squat

10 Push press

1 minute cardio

6 bootstrappers

10 sit ups

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Workout #1: Strength (Lower Body)

4 rounds

10 DB Gladiator deadlifts

10/side banded kneeling to plate lunge

10 Barbell back squats

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Workout #2: SmasHer

For time

40 thrusters

20 single skips or 10 double under

30 thrusters

40 single skips or 20 double under

20 thrusters

60 single skips or 30 double under

10 thrusters

80 single skips or 40 double under

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Workout #3: Core

AMRAP (5 minutes)

offset barbell hold + slide