FRIDAY 7/3/2020

julia
Friday, July 3, 2020 - 01:03

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