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 RUNNING CLOCK…
10 DB MANMAKERS
20 TUCK-UPS
FULL-BODY SPRINT WORKOUT
“TABATA”
TABATA 1 - CARDIO CHOICE
TABATA 2 - SINGLE ARM DB HANG POWER CLEAN*
TABATA 3 - SINGLE ARM DB PUSH JERK*
TABATA 4 - WEIGHTLESS SIT-UPS
-REST 1:00 B/T SETS
*ALTERNATE ARMS EACH WORKING INTERVAL
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS
PARKING LOT
warmup
200m run
20 scorpions
15 plank up downs
20 alt Spider-Man lunges
10 half burpees
1:00 high plank
CONDITIONING
“The gauntlet”
Workout 1: @ 0:00
Every 4:00 x 4
15 Pushups
200m Run
20 single arm DB hang snatch
Workout 2:
Teams of 3:
Rotating stations each minute
- 8 burpee box jump overs
- Max rep DB Thrusters
- Rest
*continue until 300 thrusters are complete