WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
:30 CARDIO
8 ALT. COSSACK SQUATS
6 AIR SQUATS W/ MED BALL W/ PRESS OUT
4 PUSH-UP TO PIKE
*IN THE BOTTOM OF EACH SQUAT, PRESS THE MEDICINE BALL STRAIGHT OUT IN FRONT.
INTO…
2 ROUNDS
5 AIR SQUATS @ 32X1
10 BIRD DOGS
10 SIT-UPS
STRENGTH
2X3(32X1)
2X3 (31X1)
1X3 (1111)
TEMPO FRONT SQUATS*
*FIRST 2X3 MOD/ SECOND 2X3 MOD+/ 1X3 MOD-HEAVY
WORKOUT
AMRAP X 7 MINUTES
8/6 CAL
15 WALL BALLS*(20/14)(14/10)
15 SIT-UPS
*WALL BALL INCREASE BY 5 REPS EVERY ROUND,SIT-UP REMAIN AT 15 REPS
-REST 1:00-
AMRAP X 7 MINUTES
8/6 CAL
15 WALL BALLS
15 SIT-UPS*
*SIT-UPS INCREASE BY 5 REPS EVERY ROUND, WALL BALLS REMAIN AT 15 REPS.
(SCORE IS TOTAL ROUNDS + REPS)
