WARM-UP
2:00 CARDIO
INTO…
EMOM X 3 MINUTES
10 JUMPING JACKS
10 LUNGES
10 AIR SQUATS
SATURDAY SQUATS
5 SETS ON 15:00 CLOCK
10 REPS OF 1-¼ AIR SQUATS
15 JUMPING JACKS
10 SLOW DB NARROW STANCE STANCE SQUATS
-REST AS NEEDED BTW/ SETS
FULL-BODY WORKOUT
AMRAP X 6 MINUTES
21-15-9
S/A DB THRUSTERS
S/A DB HANG POWER CLEAN
-REST 3:00
AMRAP X 3 MINUTES
21-15-9
S/A DB THRUSTER
S/A DB HANG POWER CLEAN
OUTDOOR PARKING LOT
CIRCHIIT MIXER :)
ROWERS
5 MIN Emom increase DAMPER by 1 start with 6
10-12 calories each round
↕️ 90 sec rest
DUMBBELL STATION
5 min
3 HP Cleans + 4 Front Squats + 5 Push Press
-90 SEC REST -
BIKES
5 EMOM increase res by 1 START with 6
10-12 calories each round
↕️
5 EMOM BARBELL STATION
3 barbell back rows + 4 barbell bicep curls + 5 barbell back squats
-90 SEC REST-
RUN
5 EMOM
100 meter run
↕️ 90 SEC. REST
CORE & MORE STATION
3 Burpees + 4 tuck ups + 5 v-ups