WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
:30 HIGH KNEES
:30 AIR SQUATS
FULL-BODY STRENGTH
E2MOM X 10 MINUTES
10 DB HANG POWER CLEANS
10 DB GOOD MORNINGS
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1- DOUBLE DB DEADLIFTS
MIN 2 - CARDIO CHOICE (MODERATE)
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - DOUBLE DB RUSSIAN SWINGS
MIN 2 - CARDIO CHOICE (HARD)
-REST 1:00-
EMOM X 4 MINUTES
MIN 1 - DOBLE DB HANG CLEAN + OVERHEAD
MIN 2 - CARDIO CHOICE (SPRINT)
FINISHER
EMOM X 6 MINUTES
MIN 1 - GLUTE BRIDGE UPS
MIN 2 - :30 SIDE PLANK(R) / :30 SIDE PLANK (L)
PARK
WARM UP – 4 ROUNDS
:30 ALT SHUFFLES
:30 SUPERMANS
:30 LUNGE TO HIGH KNEE
:30 PLANK WALKS
:30 REST
|
WOD – 8 MIN CAP 1 - 40 – 20 – 10 PUSH PRESS STEP UPS/JUMPS
REST 4 MIN |
|
2 – 8 MIN AMRAP 7 BURPEES 5/5 DB HANG POWER CLEANS
REST 4 MIN
3 – 800 M RUN
FINISHER – 3 SETS |
15 SLOW BANDED GOOD
|
MORNINGS |
30 FAST BANDED CURLS
PARKING LOT
Warmup- Coach’s Choice
CONDITIONING-
Every 4 min x 4
Max Set UB TNG Power Snatches (95/65)
*Once you break
Max Air Squats in remaining time
Rest 2:00
EVERY 4 min x 4
15 pushups
200m run
20 S-arm DB Hang Snatch (50/35)