WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 GLUTE BRIDGES
5/5 SINGLE DB DEADLIFTS
10 SIT-UPS
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
20 SINGLE DB GLUTE BRIDGE FLOOR PRESS
20 SINGLE DB BENT OVER ROWS
FULL-BODY SPRINT WORKOUT
TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 - ALT SIT-THRUS
TABATA 2 - SIT-UPS
TABATA 3 - SINGLE DB GROUND TO OVERHEAD
TABATA 4 - CARDIO CHOICE
FINISHER
1 SET
:45 PLANK
-REST:15
:45 SIDE PLANK (R)
-REST :15
:45 SIDE PLANK (L)
-REST :15
:45 PLANK
-REST :15
1:00 HOLLOW HOLD
FRIDAY 10.10 PARK PROGRAM
WARM UP – 1:00 OF EACH:
JOG
SIDE SHUFFLE (L)
SIDE SHUFFLE (R)
HIGH KNEES
BUTT KICKS
TOY SOLDIERS
DEATH MARCH
BEAR CRAWL
WOD – 25 MIN AMRAP
P1 – 400 M RUN
P2 – AMRAP: 20 SIT UPS
20 PUSH UPS
FINISHER -
3X
15 DIPS
20 BULGARIAN SPLIT SQUATS