Thursday June 4th (FitHer)

Warm-up

30 seconds (2 rounds)

Jumping Jacks

shoulder Openers

Side Hops

Plate Ground to Over Head (light)

DB Push Press (light)

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Workout #1: Strength (Upper Body)

EMOM (16 minutes)

Odd minutes- 10 strict press

Even minutes - max ring rows

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Workout #2: Grind

3 rounds

25 wall balls

run to park and back (400m)

20 hand release push ups

into

40 self assisted pull ups

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Sunday June 7th (EmpowHer)

Warm-up

2 rounds

20 jumping jacks

15 air squats

10 sit-ups

5 push-ups

50 skips

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Workout #1: Metcon

3 Rounds

1-Minute Skipping

1-Minute Sit-Up

1-Minute mountain climbers

1-Minute Knees to Elbows

Rest 1 minute between rounds

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Workout #2: Metcon

For Time

15 Devil Press

15 Burpee

15 Devil Step Up

Rest 2 Minutes

12 Devil Press

12 Burpee

12 Devil Step Up

Rest 1 Minute

9 Devil Press

9 Burpee

9 Devil Step Up