WARM-UP
2:00 CARDIO OF CHOICE
INTO…
EMOM X 3 MINUTES
20 JUMPING JACKS + 20 DB TAPS
FULL-BODY STRENGTH
EMOM X 12 MINUTES
MIN 1 - :45 SLOW DB/KB FRONT SQUATS
MIN 2 - :45 SLOW DB/KB ROMANINAN DEADLIFTS
MIN 3 - :45 TUCK HOLD
FULL-BODY WORKOUT
EMOM X 8 MINUTES
MIN 1 - MAX DB SQUAT CLEANS
MIN 2 - MAX DOUBLE UNDERS
-REST 2:00-
EMOM X 8 MINUTES
MIN 1 - MAX BURPEES OVER DB’S
MIN 2 - MAX SQUAT HOLDS
FINISHER
AMRAP X 5 MINUTES
:30 PLANK HOLD
25 PLANK ROTATION
PARK PROGRAM
WARM UP - 3 X
:20 BEAR HOLD
THEN… 2 X
20 SHOULDER CIRCLES (10 EACH SIDE)
15 GOOD MORNINGS
10 KANG SQUATS
10 BIRD DOGS
STRENGTH -
4 ROUNDS (15 MIN CLOCK)
10 SINGLE LEG DEADLIFT (R)
10 SINGLE LEG DEADLIFT (L)
10 SHOULDER TO OVERHEAD (R)
10 SHOULDER TO OVERHEAD (L)
WOD - EMOM 30 MIN
1 - 10-15 PIKE PUSH UPS
2 - 15 GOBLET SQUATS
3 - 15 V-UPS
4 - 20 KB SWINGS
5 - 15 UP DOWNS
6 - 1 MIN PLANK
PARKING LOT
6 ROUNDS 40 /20
1 MIN REST B/ N STATIONS
RUNNERS
SPRINTS
DB / BARBELLS
THRUSTERS
ROWERS - final goal - 925+ METERS
DAMPER 6- AMRAP METERS
KB
KB SWINGS
BIKE - final goal- 1850+ METERS
DAMPER 6- AMRAP METERS
CORE
AB MAT SIT-UPS