WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING JACKS
10 SIT-UPS
5 UP-DOWNS
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 SIT-UPS
5 BURPEES
FULL-BODY WORKOUT
AMRAP X 8 MINUTES
10 DB HOLLOW FLUTTER KICKS
20 WALKING LUNGES
30 DOUBLE UNDERS
-REST1:00-
AMRAP X 8 MINUTES
30 DB HOLLOW FLUTTER KICKS
20 WALKING LUNGES
10 DOUBLE UNDERS
FINISHER
EMOM X 5 MINUTES
30 RUSSIAN TWISTS + MAX TUCK HOLD
MONDAY 9.14 PARK PROGRAM
WARM UP -
10 MIN AMRAP
5 INCH WORMS
10 SCAP PUSH UPS
20 ALT SHOULDER TAPS
10 TUCK UPS
10 GOOD MORNINGS
10 COSSACK SQUATS
WOD – 25 MIN AMRAP: TEAMS OF 3
P1 – AMRAP OF:
10 ALT OH LUNGES
5 BURPEES TO PLATE
10 PLATE G TO OH
P2 – 400 M RUN
P3 – REST/ACTIVE REST (PLANK HOLD)
FINISHER: 3X
12 HALOS
12 SIDE BENDS (each side)
12 BENT OVER ROWS
12 CHOPS
PARKING LOT
3 min amrap 1 min rest 3 min amrap 3 per station
1 min rest between stations
Runners
80 Meter Sprints
80 Jump ropes
Rower Damper 6
10 CAL
15 AB MAT SIT-UPS
BIKES damper 3
10 CAL
15 KB SWINGS
WALLBALLS
10 MEDBALL CLEANS
15 WALLBALL PUSH PRESS