Ufit (SWEAT/HIIT)

Strength:
4 sets
15 DB Front Squat
15 DB Hollow Rocks
15 DB DB Push Press
Rest 1:00

14 Min Amrap
12 Reverse lunge
20 DB Russian Twist (1=1)
15 DB Jerk

3 Rounds
15 Up/Downs
15 Renegade rows
15 Plank Toe Taps
500m Run
2 Rounds
15 Up/Downs
15 Renegade rows
15Plank Toe Taps
400m Run
1 Round
15 Up/Downs
15 Renegade rows
15Plank Toe Taps
200m run

Mobility:
Glutes
Hips
Chest
Shoulders

21-15-9
Push-ups
Speed Skaters x3
Rest 1:30
30-20-10
Mountain Climbers x2
Single DB Front rack Reverse lunge

Accessory:
3 sets
20 Alt. V-ups
50 Flutter Kicks (2=1)
Max Superman Plank
Rest 1:30

14 Min Amrap
20 Kb Upright Row
200m Run/ 10 Cal Bike
20 Goblet Squats

Body Building
4 sets
10 DB Front Raise
10 DB Lateral Raise
10 DB Cuban Press

4 Rounds
15 DB Deadlift
15 Hollow Rocks
15 Box Jump
15 Renegade Rows

Accessory:
3 sets
12 Single DB Hammer Curl
12 OH DB Tricep Extension
15 Single DB Front Squat

15 min EMOM
1: 3 DB Front Rack Reverse lunge (both)+ 2 Front Squat plus + Thruster
2: 20 Ballistic Sit-ups
3: 12 MB Up/Downs

CHIPPER

100 Medball Twists (2=1)
100 Up/downs
100 Jumping lunges (2=1)
50 KB SDHP
50 Push Ups
50 Medball Thrusters

REST 3:00

1000m run

BRING A FRIEND DAY

PARTNER UP

Buy-in
1000 M Row

Then..

6 Rounds
15 Squats
10 DB Push Press
15 Sit-ups

Buy-out
1000m run or row

Accessory:
3 sets
7 1 & 1/4 DB Squat
12 Single DB OH Press
15 DB Goodmorning

4 Rounds
20 Box Jump-over
16 dbl DB bent over Rows
12 Push-up
8 Up/Down +2 Mtn Climbers (R/L)

Body Building:
3 sets
10 DB Reverse Fly
10/10 DB Hammer Curl
10/10 DB Tricep Kickback
Rest 1:00

15 Min EMOM
1: 7 Superman Hollow Flip
2: 15 RKS
3: :45 Max Singles/Dubs