WARM-UP
ON A 5:00 RUNNING CLOCK
2:00 CARDIO CHOICE
10 DB SUITCASE LUNGES
10 DB CURL TO PRESS
10 UP-DOWNS
FULL-BODY STRENGTH
EMOM X 12 MINUTES
MIN 1 - :45 ALT. DB POWER CLEANS
MIN 2 - :45 ALT SIT-THRU
MIN 3 - :45 DB ROMANIAN DL
FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:30 MT. CLIMBERS+JUMP OVER DB
1:30 ALT. DB HANG SQUAT CLEANS
1:30 SUMO DEADLIFTS
-REST 1:30 B/T SETS
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – V-UPS
MVMT 2 – HOLLOW HOLDS
PARK
Warm up
1 lap around track
3 rounds
5 inchworm
10 windmills
:30 plank hold
Total body 8 min AMRAP
5 burpees
10 push ups
15 squats
Rest 1 min
6 min Lower Body AMRAP
20 alternating lunges
10 alternating single leg Glute bridges
5 jump squats
Rest 1 min
6 min Upper Body AMRAP
20 shoulder taps
10 sit ups
5 crawl outs
Core Tabata
1- V -ups
2- Mountain climbers
3- Hollow rock
4- Russian twists
PARKING LOT
CircHIIT - 3 CircHIITs
90 SEC at each station
1 min rest and rotate
90 sec rest b/n circhiits
Runners
CIRCHIIT 1 - 10 SQUAT THRUSTS 200+ METER RUN
CIRCHIIT 2- 10 JUMPSQUATS 200+ METER RUN
CIRCHIIT 3- 50 JUMPROPES 200+METER RUN
KB
CIRCHIIT 1- AMRAP SWING TO SQUAT
CIRCHIIT 2 -AMRAP SWING TO CURTSY
CIRCHIIT 3- AMRAP SWING TO HIGHPULL
BIKE
CIRC 1 - DAMP 1 - 10 SQUAT THRUSTS 300+ METER
CIRC 2 - DAMP 4 - 10 SQUAT JUMPS 300 + METER
CIRC 3 - DAMP 7- 50 JUMPROPES+ 300+ METER
CORE
CIRC 1 - AMRAMP PUSH-UP + MOUNTAIN CLIMBER MIX
(1 pu + 4 climbers)
CIRC 2- AMRAP PLANK TO PUSH-UP + SHOULDER TAPS (4 + 4)
CIRC 3 - AMRAP VUP + TUCK UP COMBO
(Sl + sl + tuckup)
ROWER
CIRC 1 - DAMP 1 - 10 SQUAT THRUSTS 200+METER
CIRC 2 - DAMP 4 - 10 SQUAT JUMPS 200+ METER
CIRC 3 - DAMP 7- 50 JUMPROPES 200+ METERS