WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 0FF)
MOVT 1 -SINGLE DB STRICT PRESS
MOVT 2 - MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
EMOM X 15 MINUTES
MIN 1 - :45 DB THRUSTERS
MIN 2 - :45 DB UP-DOWNS
MIN 3 - :45 HOLLOW BODY HOLD
FULL-BODY WORKOUT
AMRAP X 10 MINUTES
10 ALT. DB SNATCHES
8 DB THRUSTERS
6 DB THRUSTERS
-REST 1:00-
AMRAP X 5 MINUTES
5 ALT. DB SNATCHES
4 DB THRUSTERS
3 DB BURPEES
FINISHER
3 SETS
20 DEADBUGS
20 BIRD DOGS
MONDAY 8.10 PARK PROGRAM
|
WARMUP – 400 M RUN THEN… 5 MIN AMRAP 10 PIKE TO PLANK 10 GOOD MORNING 10 AIR SQUATS
STRENGTH – 5 ROUNDS (15 MIN CLOCK) KB/DB SINGLE LEG DL 5/5 KB/DB CURTSEY SQUATS 5/5 KB/DB CLEAN 5/5 KB/DB ALT LATERAL LUNGE 5/5
WOD - 20 MIN EMOM 1 MIN BURPEES 1 MIN KB SWINGS 1 MIN 100 M RUN 1 MIN REST |
PARKING LOT
5 rounds 40/20 90 rest between stations
RUNNERS
SIDE SHUFFLES
BARBELLS
BB BACKSQUATS WITH 3 PULSES
BIKES
DAMPER 5 -9+CAL EACH RND
CORE
AB MAT SIT-UPS
ROWERS
DAMPER 6- 9+ CAL
DB’S
ALT. DB SNATCHES