Monday June 1st (FitHer)

Warm-up

1 round

1 min General Movement (jumping jacks, jump rope, bike or row

5 Bootstrappers

5 Inchworm

10 Push-ups

10 Sit-Ups

1 minute General Movement

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Workout #1: Strength (Upper Body)

40 sec work/20 sec rest (4 rounds)

DB Hammer curls

DB Alternating Front Raises

into

40 sec work/20 sec rest (4 rounds)

DB Bicep Curl

DB Alternating Dumbbell Punches

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Workout #2: Grind

10 minute AMRAP

4 Alternating Dumbbell Shoulder Press/Barbell Shoulder Press

8 Dumbbell/Barbell Power Clean

6 Dumbbell/Barbell push press

8 Barbell Ab Roll Out/8 Plank Hand Walk Outs

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Workout #3: Finisher

Bring Sally up

Plate Skull Crusher

Tuesday June 2nd (FitHer)

Warm-up

5 minute AMRAP

40 Skips

10 Pass through

5 Bootstrappers

20 sec Active Hang

5 Push Ups

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Workout #1: Strength (Lower Body)

4 rounds

60 seconds Bike (max effort)

20 Banded Air Squats

8/side Rower Reverse Lunges

8/side Hunter Squats

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Workout #2: Grind

AMRAP (12 minutes)

8-10 Burpees

10 Push-ups

10 Jump squats

20 mountain climbers

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Workout #3: Core

EMOM (3-4 rounds)

Min 1: Alt DB V-Ups

Min 2: Plank Alternating Knee Taps

Min 3: Frog Reverse Curl (yoga bloc)

Min 4: Rest

Wednesday June 3rd (FitHer)

Warm-up

2 rounds (30 sec work)

Fast feet

Inchworm

Side hops

good mornings

1 broad jump + back peddle

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Workout #1: Strength (Full Body)

EMOM (16 minutes)

Minute 1 - 20 Gorilla Row

Minute 2 - 12 Table Top Heel Taps

Minute 3 - 50 second Banded Side Steps (right)

Minute 4 - 50 second Banded Side Steps (left)

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Workout #2: Grind

For time

30 Lateral Burpee Over Dumbbell or (Squat + clean + press + jump)

36 Alt. Dumbbell Snatches, Weight 1

24 Lateral Burpee Over Dumbbell (Squat + clean + press + jump)

24 Alt. Dumbbell Snatches, Weight 2

18 Lateral Burpee Over Dumbbell (Squat + clean + press + jump)

12 Alt. Dumbbell Snatches, Weight 3

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