Ufit (SWEAT/HIIT)

Strength
4 sets
15 DB OH Tricep Extension
15 KB Upright Row
15 DB Glute Bridge

Amrap 14
10 FR DB Lunges
10 AKS
5 Roll to Candle stick

Mobility:
:30 Each Pose
Standing Forward Fold
Pigeon each side
Child’s pose
Thread the Needle each side

Workout
3 Rounds
15 DB Goblet Squat
10 Push-up
10/10 SA RKBS
400m Run

3 Rounds
15 Single DB Step-up
10 Push-up
7 Burpee

Accessory
4 x 12-15

Bicep Curl
Strict Press

For Time
80 Box Jumps
70 Grasshopper (2=1)
30/30 SL DB DL
50 Sit-ups
40 Squat
30 DB Push Jerk
200m Run
10 Navy Seal Burpee

Core:
4 Sets
:30 Hollow Rock
:30 Superman Hold
:30 Bicycle Kick
:30 Hollow Upper lift
Rest 1:00

15 Min EMOM
1: Max Single-unders
2: 12-15 Up/Down
3. rest

Strength
4 Sets
15 Heavy RKS
20 Cossack Squats
8/8 KB Strict Press

12 min Amrap
15 Jumping Lunge
16 Alt. V-up
15 Push-up

Recovery:
3 sets
20 Banded Side Step Ea way
15 Banded Abduction ea side
10 Banded 1+1/4 Squat
Rest 1:00

For Time
3 Rounds
1000m Row
20 Jump Squat
30 Alt. Birdpicker
40 DB Pike Toe Tap

For total time:
15 DB Front Squat
30 sit-ups
15 DB Thrusters
Then, rest 1 minute before continuing with:
15 DB Front Squat
30 dumbbell row (15 left/15 right)
15 DB Thrusters
Then, rest 1 minute before continuing with:
15 DB Front Squat
30 push-up
15 DB Thrusters

Immediately into
40 burpees

Strength:

3 Sets

15 DB Tate Press

15 Push Up

15 DB SA Upright Row

Rest 90sec

Workout:

9 Rounds

4 Burpee

*6/6 SA KB Push Press

8 DB DL

Strength:

4 Sets 

10 Single Leg RDL – Heavy

10 DB Goblet Squat – Heavy

1 Minute Plank Variation

Rest 45 sec between each movement

Workout:

5 Rounds

15/12 Cal row

14 Air Squats

12 AKS

Accessory:

100 Banded Goodmornings

Strength:

4 sets 

12 DBL DB Hammer Curl

20/20 DB Side Bend 

20 DB Glute Bridge 

4 Rounds

20 Alt. V-ups

15 Air Squat 

10 MB Push-up

5 Roll the Candle-stick