WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 DB DEADLIFTS
:30 PLANK
:30 CARDIO CHOICE
FULL-BODY STRENGTH
EMOM X 6 MINUTES
MIN 1 - :50 SLOW ALT. DB PRESS
MIN 2 - :50 SLOW PLANK TO PIKE
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - :50 SINGLE DB SWINGS
MIN 2 - :50 DB HEEL TAPS
FULL-BODY WORKOUT
AMRAP X 8 MINUTES
10 DB DEVILS PRESS
20 TUCK-UPS
-REST 2:00-
AMRAP X 8 MINUTES
10 DB DEVILS PRESS
20 TUCK-UPS
FINISHER
EMOM X 5 MINUTES
10 SINGLE DB BICEP CURLS + 10 SINGLER DB OVERHEAD TRICEP EXTENSIONS
PARKING LOT
2 min on 1 min rest 2 min on- AMRAPS
RUNNERS
OBSTACLE
KB
10 DEFICIT GOBLET SQUATS (5R,5L)
10 DEFICIT DL
10 SWINGS
ROWERS
DAMPER 10- 8 CAL
DAMPER 6 - 7 CAL
DAMPER 10- 6 CAL
DB
10 BICEP CURLS
10 REVERSE FLIES
10 BENT OVER ROWS
BIKES
DAMP.10 - 8 CAL
DAMP.6 - 7 CAL.
DAMP. 10 6 CAL
CORE
10 AB MAT SIT-UPS
10 TUCK-UPS
10 PLANK JACKS