FRIDAY 8.14
WARM-UP
2;00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB BENT OVER ROWS
8 LATERAL JUMP OVER DB
3/3 SINGLE DB DEADLIFTS
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
6/6 STAGGERED STANCE DB DEADLIFTS
8 DB BENT OVER ROWS
10 SINGLE OR DOUBLE DB STRICT PRESS*
*IF SINGLE, HOLD ACROSS CHEST WITH BOTH HEADS OF DB IN HANDS
FULL-BODY SPRINT WORKOUT
AMRAP X 5 MINUTES
15 SINGLE DB RUSSIAN TWIST
10 UP-DOWNS OVER THE DB
-REST 1:00
EMOM X 5 MINUTES
:45 CARDIO CHOICE@ HARD PACE
-REST 1:00
AMRAP X 5:00
15 SINGLE DB RUSSIAN TWISTS
10 UP-DOWNS OVER THE DB
FINISHER
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 - BICEP CURLS
MVMT 2 - TRICEP EXTENTIONS
PARKING LOT
Warmup:
EMOM 12
250 m Run
1- Elbow to Instep, alternating
2- Half Burpees
3- High Knees
4-Single Leg Glute Bridges, alternating
5- Narrow Stance Air Squats, slow
250m run
CONDITIONING:
With a Partner (or 1:1 Work: Rest)
10 rounds each of:
12 Cal Row | 15 cal Bike | 150m Run
10 Burpees
*24 Min Cap
Then
Individual Finisher
2 min after part 1:
100 DU
100 Mountain Climbers
50 Air Squats
50 Pushups
25 Sit-ups
100 DU
*10 min cap