April 2019

Day 1: AMRAPs & Abs

5 Minute AMRAP #1:  Walking Lunges 50 feet, 25 Double Jumps

5 Minutes AMRAP #2:  Farmer's Carry 50 feet, 100 Single-Unders

5 Minutes AMRAP #3:  Side Squat 25 feet each direction, 100 Lateral Jumps

30s each, 3 times through

Plank Knee to Opposite Elbow

V-Sit

Single Leg Sliders

Bicycle Crunch

Day 2:  Full Body Pushing & Cardio 

8-10 reps, 4 sets

Weighted Push-Up

Goblet Squat

Overhead Shoulder Press

Side Lunge

Single-Arm Cable Chest Press

Sumo Squat

T Raise

Triceps Kickback

20-30 minutes steady state cardio or light intervals

Day 3:  Cardio 30-45 minutes steady state

Day 4:  Full Body Pulling & Abs

8-10 reps (12 for abs), 4 sets

Chin Up

Barbell Romanian Deadlift

Inverted Row

Barbell Good Mornings

Cable Face Pull

Lying Leg Curl

Bicep Curl

Standing Calf Raise

Pike on Ball

Ball Jack Knife

Pot Stirrer

Medicine Ball V-Up

Day 5:  Plyometrics & Metabolic Conditioning Circuit

30s on/ 30s off, 5 times through

Split Jump

Plyometric Push-Up

Box Jump

Side to Side Burpees

Plie Squat Jump

Burpee 180