MONDAY 7/27/2020

julia
Monday, July 27, 2020 - 00:34

 

WARM-UP

1:00 CARDIO CHOICE

INTO…

AMRAP X 2 MINUTES

20 JUMPING LUNGES

10 SIT-UPS

5 UP-DOWNS

INTO…

AMRAP X 2 MINUTES

20 SINGLE UNDERS

10 SIT-UPS

5 BURPEES

 

FULL-BODY STRENGTH

4 SETS FOR MAX REPS

1:00 SEESAW BENT OVER ROWS

1:00 DB SUITCASE CALF RAISES

1:00 SUPERMAN HOLD

 

FULL-BODY WORKOUT

3 SETS 

ON A 5 MINUTES RUNNING CLOCK..

1:00 CARDIO CHOICE

15 DB CHEST FLIES

15 DB SUMO DEADLIFT HIGH PULLS

50 DOUBLE UNDERS

 

FINISHER

AMRAP X 5 MINUTES

2-4-6 AND SO ON…

SIT-UPS

DB HEEL TAPS

 

PARK

 

WARMUP: 3 ROUNDS

20 JUMPING JACKS

15 AIR THRUSTERS

10 DEATH MARCH STEPS

5 PIKE TO PLANK

 

WOD: 

20 MIN AMRAP

“KELLY”: 400 M RUN

30 WALL BALLS

30 BOX JUMPS/STEP UPS

 

20 MIN AMRAP

“HELEN”:

400 M RUN

21 KETTLEBELL SWINGS

  21 RING ROWS

 

PARKING LOT 

5 rounds 45 work 45 sec rest

90 rest rotate

 

RUNNERS

Agility suicide sprints

 

BIKES

DAMP. 1 - 10 +CALS.

 

ROWERS

DAMP 6 10+ CALS

 

BARBELLS

MAX REVERSE LUNGES

 

CORE

MAX WEIGHTED SIT-UPS

 

DB’S

MANKMAKERS