Laura Nitowski

5 rounds—

90s AMRAP:

12 single-arm DB deadlifts, right + 9 single-arm DB hang power cleans, right + 6 single-arm DB shoulder-to-overhead, right + AMRAP burpees in remaining time

-Rest 60s

90s AMRAP:

12 single-arm DB deadlifts, left + 9 single-arm DB hang power cleans, left + 6 single-arm DB shoulder-to-overhead, left + AMRAP burpees in remaining time

-Rest 60s

•25 min total.

+

EMOM 10:

1st: 30-45s dead bugs, alternating

2nd: 30-45s DB plank pull-throughs

•DB plank pull-throughs: https://www.youtube.com/watch?v=DrNMoMm6rg8

A. E2min for 5 sets:

45s goblet curtsy lunges, alternating

•Goblet curtsy lunge: https://www.youtube.com/watch?v=Dsx07unmapI

20 min AMRAP:

5 double DB hang squat cleans

10 lateral burpees over the DBs

15 row/bike calories

+

EMOM 10:

1st: 30-45s extended plank

2nd: 30-45s single-leg hip thrusts, alternating

•Extended plank: https://www.youtube.com/watch?v=mChNsVlpdZs

•Single-leg hip thrust: https://www.youtube.com/watch?v=om7q9aCVvR0

 

20 min AMRAP:

5 odd object hang squat cleans

10 burpees

60s stairs/mountain climbers

+

EMOM 10:

1st: 30-45s extended plank

2nd: 30-45s single-leg hip thrusts, alternating

•Extended plank: https://www.youtube.com/watch?v=mChNsVlpdZs

•Single-leg hip thrust: https://www.youtube.com/watch?v=om7q9aCVvR0

A. 5 rounds:

10 renegade rows w/ push-up

10 plank walk-ups

•Renegade row: push-up + right arm row + left arm row

•Plank walk-ups: https://www.youtube.com/watch?v=slEBHff-810

 

B. 10 min AMRAP:

45 double-unders

8 strict pull-ups

45 double-unders

8 inch worms

 

A. 5 rounds:

10 push-ups, hand-release

10 plank walk-ups

•Plank walk-ups: https://www.youtube.com/watch?v=slEBHff-810

 

B. 10 min AMRAP:

20 lateral hurdle hops

10 odd object bent over rows

20 lateral hurdle hops

8 inch worms

E2min for 5 rounds:

1st: 10 single-arm DB front squats, right + 10 single-arm DB push presses, right + 10 alternating single-arm DB overhead reverse lunges, right

2nd: 10 single-arm DB front squats, left + 10 single-arm DB push presses, left + 10 alternating single-arm DB overhead reverse lunges, left

•20 minutes total

+

21-18-15-12-9-6-3:

Mountain climbers

Sit-ups

•1 rep of a mountain climber is both right and left foot.

 

E2min for 10 rounds:

10 odd object goblet squats, right + 10 odd object shoulder-to-overhead + 10 odd object goblet reverse lunges, alternating

+

21-18-15-12-9-6-3:

Mountain climbers

Sit-ups

•1 rep of a mountain climber is both right and left foot.