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HAPPY BIRTHDAY COACH CHRIS!
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
12 AIR SQUATS + MAX PLANK HOLDS
SATURDAY SQUATS
EMOM X 9 MINUTES
MIN 1 - SLOW DB GOBLET SQUAT (HEELS ELEVATED)
MIN 2 - FAST GOBLET SQUATS (NORMAL)
MIN 3 - :45 SQUAT HOLD
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 AIR SQUATS
1:00 DB WIDE STANCE DB RUSSIAN SWINGS
1:00 DOUBLE UNDERS
1:00 DB “DOUBLE “DOUBLE SQUAT” THRUSTERS*
-REST 1:00 B/T SETS
-1 REP + 2 SQUATS + 1 OVERHEAD
PARKING LOT
1 min on 30 sec rest 5 rounds
1 min rest b/n stations
RUNNERS -OBSTACLE
WALKING LUNGE
AGILITY LADDER
BALL CARRY
BALL SLAM x 5
DB STATION
MANMAKERS
BIKES
RES 10 -10+ CAL
RES 5 -10+ CAL
RES 1- 10+ CAL
RES 5 -10+ CAL
RES 10- 10+ CAL
CORE & MORE
4 HAMSTRING CURLS + 4 V-UP BALL PASSES
ROWERS
DAMPER 10 -10+ CAL
DAMPER 5 -10+ CAL
DAMPER 1- 10+ CAL
DAMPER 5 -10+ CAL
DAMPER 10- 10+ CAL