Monday 9/28/2020

julia
Monday, September 28, 2020 - 01:14

WARM-UP

1:00 CARDIO CHOICE

INTO…

4 SETS (:20 ON / :10 OFF)

MOVT 1 - BODYWEIGHT GOOD MORNINGS

MOVT 2 - MOUNTAIN CLIMBERS

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

10/10 SINGLE ARM DB SWINGS

20 SINGLE DB FRONT RACK LUNGES

30 MOUNTAIN CLIMBERS

FULL-BODY WORKOUT

AMRAP X 10 MINUTES

16 SINGLE DB DEADLIFTS

12 SINGLE DB GROUND TO OVERHEAD

8 UP-DOWNS

-REST 1:00-

EMOM X 12 MINUTES

MIN 1 - :50 PLANK

MIN 2 - :50 ALTHANG DB SNATCH

MIN 3 - :50 UP-DOWNS

FINISHER

5 SETS ):20 ON / :10 0FF)

MVMT 1 - SINGLE DB BICEP CURLS

MVMT 2 - SINGLE DB OH TRICEP EXT

 

MONDAY 9.28 PARK PROGRAM

WARM UP – 3X

100 M RUN

:20 BEAR HOLD

5 INCH WORMS

5/5 FIRE HYDRANT CIRCLES

5/5 SPIDER MAN W/TWIST

 

WOD -

AMRAP 30

TEAMS OF 3:

BATTLE ROPES 100

DB DRAGS 10

DB PUSH PRESS 20

 (ONCE EVERYONE COMPLETES ALL THE MOVEMENTS)

SYNCHRO 50 FT WALKING LUNGES: OH, FRONT RACK, FARMER

 

FINISHER

FINISHER: IN TEAMS OF 3…

60 BURPEES

150 SIT UPS

 

WHILE 1 PARTNER DOES ABOVE MOVEMENT OTHERS HOLD: PLANK, BOTTOM OF SQUAT HOLD, DB GUN HOLD

 

PARKING LOT 

 

CIRCHIIT MIXER 

45 SEC ON 45 SEC REST & ROTATE 

5 rounds 

Runners

AGILITY LADDER

↕️

DB

THRUSTERS 

 

ROWERS

DAMPER 6- < 2:05 SPLIT 

↕️

KETTLEBELLS 

KB SWINGS 

 

BIKES 

DAMPER 1 - 90+ RPMS

↕️

BODYWEIGHT

AB MAT SIT-UPS