WARM-UP
1:00 CARDIO CHOINCE
INTO…
4 SETS (:20ON / :10 OFF)
MOVT 1 – SINGLE DB STRICT PRESS
MOVT 2 – MOUNTAIN CLIMBERS
*BOTH MOVEMENTS = 1 SET
FULL-BODY STRENGTH
EMOM X 15 MINUTES
MIN 1&2 AMRAP OF… 1 DEADLIFT + 2 HANG POWER CLEANS + 3 SLOW FRONT SQUATS
MIN 3 - :50 DOUBLE DB FRONT RACK HOLD
FULL-BODY WORKOUT
AMRAP X 7 MINUTES
1:00 CARDIO CHOICE
35 DOUBLE UNDERS
7 HANG SQUAT CLEANS
-REST 1:00-
AMRAP X 7 MINUTES
1:00 CARDIO CHOICE
35 DOUBLE UNDERS
7 HANG SQUAT CLEANS
FINISHER
EMOM X 6 MINUTES
MIN 1 – SLOW BICYCLE CRUNCHES
MIN 2 - :30 L SIDE PLANK / :30 R SIDE PLANK
AM PARK PROGRAMMING
WARM-UP
TABATA (:20 ON / :10 OFF)
JUMPING JACKS
AIR SQUATS
JUMPING JACKS
SCAPULA PUSH-UPS
TOTAL-BODY WORKOUT
4 ROUNDS FOR TIME
10 SNATCH + THRUSTER EACH ARM
400 METER RUN
FINISHER
3 ROUNDS
1:00 RUSSIAN TWIST
1:00 SIT-UPS
1:00 PLANK HOLDS
-1:00 REST...
PARKING LOT PROGRAMMING
7 MINS AT EACH STATION
RUNNERS
3 mins Ascending Ladder
4,6,8,10.....
Step-up/ box jumps
Lot run
-1 min rest-
3 Mins descending ladder
10,8,6,4...
Step-ups /boxjumps
Lot run
-1 MIN REST-
ROWERS
3 mins Ascending Ladder
4,6,8,10...
Burpees
Cal. Row - damper 6
-1 min rest-
3 Mins descending ladder
10,8,6,4...
Burpees
Cal. row - damper 6
-1 MIN REST-
BIKE
3 mins Ascending Ladder
4,6,8,10...
DB Deadlifts
Cal. Bike- damper 3
-1 min rest-
3 Mins descending ladder
10,8,6,4...
DB deadlifts
Cal. Bike - damper 3
-1 MIN REST-
CORE & MORE
3 mins Ascending Ladder
4,6,8,10...
Weighted Sit-ups
Wall Balls
-1 min rest-
3 Mins descending ladder
10,8,6,4...
Weighted sit-ups
Wall Balls