WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 RUSSIAN DB SWINGS (R)
10 RUSSIAN DB SWINGS (L)
5/5 SINGLE DEADLIFTS
FULL-BODY STRENGTH
3SETS FOR MAX REPS
1:00 DB SUMO DEADLIFTS
1:00 TUCK-UPS
1:00 WALL-SIT
FULL-BODY SPRINT WORKOUT
E2MOM X 10 MINUTES
10 TUCK JUMPS
20 ALT. DB SNATCHES
50 DOUBLE UNDERS
-REST 2:00
E2MOM X 10 MINUTES
10 TUCK JUMPS
20 ALT. DB SNATCHES
50 DOUBLE UNDERS
FINISHER
5 SETS (:40 ON/:20 OFF)
“LONG” PLANK*
*IN LONG PLANK. PLACE YOUR ARMS AS FAR OUT IN FRONT OF YOU AS YOU CAN WHILE MAINTAINING AN ACTIVE HOLD.
7. 3 PARKING LOT
WARM UP:
400m jog
15 half burpees
25’ walking knee to chest
10/5/5/10 wide/staggered/normal squats
MONO:
4 Rounds
250m C2 Bike, Damper 6+*
Rest 1:00
*Alternate rounds between standing and sitting,
Then:
4 Rounds
150m Row Damper 6+*
Rest 1:00
CONDITIONING:
Sprint 50′, then:
3 Rounds
30/25 Calories C2 Machine*
100′ DB Walking Lunge
25 burpees
100′ DB Walking Lunge
Then,
Sprint 50′ to finish