WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
100 SINGLE UNDERS
50 MOUNTAIN CLIMBERS
40 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
E2MOM X 14 MINUTES
10 DB RUSSIAN STEP UPS
8 DB UP-DOWNS
6 DB SHOULDER PRESS
FULL-BODY SPRINT WORKOUT
SETS
1:30 - MAX DB RENEGADE ROWS
1:30 - PLANK HOLD
1:30 - MAX DOUBLE UNDERS
-REST 1:30 BTW/SETS
FINISHER
ON 4:00 RUNNING CLOCK
MAX DB CURLS
*EVERY TIME YO BREAK, PERFORM 10 HOLLOW ROCKS
FRIDAY 9.4 PARK PROGRAM
PARKING LOT-
WARM-UP
Coach Special
CONDITIONING
“The Gauntlet WK 2”
@0:00
FT:
10 Devils Press
20 DB Squats
30/21 Cal
*5 min cap
@10:00
3rds FT:
10 DB cleans
15 Sit-ups
10 DB lunge Steps *e/s
15 Up Downs
*12:00 cap
@25:00
Complete w/ Partner
200/150 cal Bike or Row
E2MOM - 5 burpees
*12 min cap