July Workout Plan
Day 1
Warm Up & Activation
A. Dynamic Movements
B. 3 Exercise Core Circuit for 3 rounds each
Workout:
EMOM for 12 minutes of:
A1 – Back Squats 6
A2 – DB One Arm Rows 8/8
B1 – Walking DB Lunges 6/6 + 6/6 Body Weight Jump Lunges
B2 – TRX Rows 12 + 6 Clapping Push Ups
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Day 2
Warm Up & Activation
A. Med Ball Series
B. Push Up & Pull Up 10.10,8,8,6,6,4,4,2,2 (Partner, you go i go)
Workout:
A1 – Bench Press 10,10,6,6,4,4
A2 – Leg Lowering 8/8
4 sets of B:
B1 – Lateral Lunge & Dead Lift Combo 8
B2 – Ab Roll Out 20
B3 – Lateral Hurdle Hops 6/6
C1 – 4 sets of: Partner Band 10m Sprint Crossover
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Day 3
Warm Up & Activation
A. Dynamic Movements
B. 3 Exercise Core Circuit for 3 Rounds
Workout:
5 Sets of:
A1 – RFE Split Squats 5/5
A2 – One Arm DB Clean & Press 5/5
B1 – DB Incline Press 10
B2 – Stability Ball Leg Curls 10/10
C1 – DB Reverse Fly 10
C2 – MB Core Rotation 10/10
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Day 4
Warm Up & Activation
A. Flexibility Routine
B. Dynamic Movements
Workout:
12 minutes of sets of:
A1 – Single Leg Dead Lift 8
A2 – MB Slams 8
A3 – Box Jumps 8
B.
15 minute AMRAP of:
15 – Air Squats
10 – Push Ups
5 – Pull Ups
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Chris Giesking 