WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
10 SINGLE DB RUSSIAN SWINGS + MAX SIT-UPS
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
3/3 SLOW TURKISH GET-UPS
FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK
20 HAND RELEASE PUSH-UPS
30 SINGLE DB SWINGS
75 DOUBLE UNDERS
-1:00 REST
ON A 6:00 RUNNING CLOCK
40 HAND RELEASE PUSH-UPS
50 SINGLE DB SWINGS
100 DOUBLE UNDERS
-1:00 REST
ON AN 8:00 RUNNING CLOCK
60 HAND RELEASE PUSH-UPS
70 SINGLE DB SWINGS
125 DOUBLE UNDERS
FINISHER
AMRAP X 5 MINUTES
20 SLOW DEADBUGS
20 RUSSIAN TWISTS
7.10 PARK PROGRAM
WARM UP - 3x
WITH JUMP ROPE: 10 SUPINE OVERHEAD PRESSES
10 SCAPULA ELEVATIONS
10 PASS THROUGHS
10 GOOD MORNINGS
10 SINGLE LEG LATERAL HOPS
:30 FOREARM PLANK
WOD - 30 MIN CAP
200 SINGLES
50 SIT UPS
25 PIKE PUSH UPS
160 SINGLES
40 SIT UPS
20 PIKE PUSH UPS
120 SINGLES
30 SIT UPS
15 PIKE PUSH UPS
80 SINGLES
20 SIT UPS
10 PIKE PUSH UPS
40 SINGLES
10 SIT UPS
5 PIKE PUSH UPS
EVERY 3 MIN 200 M RUN
- DOUBLE UNDERS DO HALF THE JUMPS
PARKING LOT
Warmup:
400m jog
20 scorpions
20 glute bridges
10 Block and Twist
5/5 Windmils
10/5/5/10 wide/staggered/normal squats
Mono:
3 Rounds
250m C2 Bike, Damper 6+*
Rest 1:00
*Alternate rounds between standing and sitting,
Then:
3 Rounds
150m Row Damper 6+*
Rest 1:00
Conditioning:
For time:
500m Row or 1000m Bike
-then-
21-15-9 of:
Hang Power Snatch
OHS
100’ shuttle after each round
-then-
40 BF Burpees
*DB version
21-15-9
DBL DB hang Snatch
OH lunges steps