WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
25’ SLOW BEAR CRAWL
25 MOUNTAIN CLIMBERS
25’ SLOW BEAR CRAWL
25 HIGH KNEES
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 ALT. DB SNATCHES
-:15 REST
1:15 WEIGHTED SIT-UPS
-:15 REST
1:15 DB GOBLET SQUATS
-:15 REST
FULL-BODY WORKOUT
AMRAP X 13 MINUTES
5 SINGLE DB DEVILS PRESSES (R)
5 SINGLE DB DEVILS PRESSES (L)
20 DB GOBLET REVERSE LUNGES
30 JUMPING JACKS
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 - DB HAMMER CURLS
MVMT 2 - DB GUN HOLDS
PARKING LOT
CircHIIT mixer
3 ROUNDS
90 SEC @ each station 45 sec rest & rotate
CIRCHIIT MIXER
RUNNERS
100 JUMPROPES SPRINT DOWN LOT AND BACK
↕️
CORE
20 STRAIGHT LEG ABMAT SIT-UPS
20 BICYCLES
20 LEG RAISES
-90 SEC. REST-
ROWER
DAMPER 6- 16+CAL.
↕️
DUMBBELLS
12 DEADLIFTS
12 HANG POWER CLEANS
12 FRONT SQUATS
-90 SEC REST-
BIKE
DAMPER 3 - 16+ CAL.
↕️
10 PUSH-UPS
10 TRICEP DIPS
10 BAND TRICEP PULLDOWNS
-90 SEC REST-