WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 JUMPING JACKS
10 ALT. LUNGES
10 AIR SQUATS
10 SIT-UPS
FULL-BODY STRENGTH
5 SETS ON A 13:00 CLOCK…
8 SINGLE ARM DB SUMO DL HIGH PULL (L)
8 SINGLE ARM DB PUSH PRESS (L)
8 SINGLE ARM DB SUMO DL HIGH PULL (R)
8 SINGLE ARM DB PUSH PRESS (R)
-REST AS NEEDED BTW/ SETS
FULL-BODY WORKOUT
ON A 13:00 CLOCK
3:00 CARDIO CHOICE
IMMEDIATELY INTO…
AMRAP X 10 MINUTES
10 UP-DOWNS + SIDE SHUFFLE*
10 ALT. SINGLE DB MUSCLE CLEAN + OVERHEAD PRESS
*1 REP = 1 UP-DOWN + 3 SIDE SHUFFLE STEPS OUT + 3 SIDE SHUFFLE STEPS BACK
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 MINUTE MAX PLANK
IMMEDIATELY INTO..
2:00 OF MAX REPS OF SIT-UPS
7.13 PARK PROGRAM
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WARMUP: 3 ROUNDS 10 SCAPULA PUSH UPS 10 SUPERMANS 10 DEATH MARCHES 10 WIDE SQUATS 10 NARROW SQUATS
WOD: 3 ROUNDS (ALT L AND R) 10 DB SNATCHES 10 OH LUNGES 10 DB SNATCHES 10 OH LUNGES 10 POWER CLEANS 10 FRONT SQUATS 10 POWER CLEANS 10 FRONT SQUATS
CORE FINISHER: 3 ROUNDS :30 SIDE PLANK HIP TAPS (L) :30 SIDE PLANK HIP TAPS (R) 1:00 PLANK 1 MIN REST
PARKING LOT
CircHIIT 6 RNDS 30 sec on 15 sec rest 90 sec rest b/n stations
RUNNERS MEDBALL RUNS
MEDBALL WALLBALLS
RIDE DAMP. 1 - 90+ RPMS
DB S/A PUSH PRESS
ROW DAMP 6 < 2:05 SPLIT
BODYWEIGHT DECLINE LOW PLANK HOLD
CASH OUT -10 MIN MAX DEATH BY BURPEES MIN - STARTS WITH 5 BURPEES |