June Workouts 1-4 (Patreon)

Summer baby stuff! Let's get it outside!

I honestly have been doing short workouts in the heat and to the point. I train every morning with a hike/walk/run plus these little jammers thrown in there for spice. 

WOD 1:

1 mile warm up 

5x:

50m~ sled run there and back 

10 burpees 

50m~ sprint there and back

20 kettlebell jump squats 

4x: - core

40 Russian twists w/ med ball

20 v- ups 

40 mountain climbers 

20 toe touches 

WOD 2:

6-8x:

1/4 run 

8 back squats

20 walking lunges w/dumbbells 

20 slam balls 

WOD 3:

4x:

12 lat pull downs

10 lateral dumbbell raises - slow negatives 

- fifth set: drop set lateral raises 10, 10, 10, 10. 

4x:

8 pull ups 

8/8 alternating single arm flat dumbbell chest press 

12 seated dumbbell shoulder press, every third rep slow negatives. 

-200 jump rope-

3x:

20 rear delt flyes 

20 pushups 

3x:

20 chest flyes 

20 plank w/ needle pull through - or weight on the ground and opposite hand reaches under and pulls weight through to other side, repeat. 

WOD 4:

6x:

20 jump squats

50m sprint 

20 upright rows w/kettlebell 

40 alternating jumping lunges 

20 kettlebell swings 

c/d 800m easy run 

4x:

20 superman 

40 bicycle crunches 

10/10 single leg v-ups 

30second plank