WARM-UP
1:00 CARDIO ATHLETES CHOICE
INTO…
10 SAMSON STRETCHES
10ALT. LEG SWINGS
10 ALT. KNEE TO CHEST
SATURDAY SQUATS, SQUATS, SQUATS
E3MOM X 15 MINUTES
10/10 GOBLET REVERSE LUNGES
20 SINGLE DB/KB GOODMORNINGS
FULL-BODY WORKOUT
AMRAP X 13 MINUTES
2-4-6 AND SO ON …..
DB THRUSTER WITH DOUBLE PRESS*
UP-DOWN WITH DOUBLE PUMP**
*REP = THRUSTER +ADDITIONAL PUSH PRESS
**1 REP = UP-DOWN + ADDITIONAL SPRAWL BACK
OUTDOOR
WARM-UP
3 ROUNDS (10 MINUTES TIME CAP)
200 METER RUN
10 ALT. GROINERS
10 SCAPULA PUSH UPS
6 ALT. BOX STEP UPS
BODY PUMP
EVERY :90M X 5 ROUNDS
10 WALLBALL FRONT SQUATS
10 SINGLE ARM DB SWINGS (5 EACH ARM)
10 V-UPS
5 MINUTES POINTS OF PERFORMANCE FOR THE MED-BALL CLEAN
FULL-BODY WORKOUT
FOR TIME
21-15-12-9-6-3
MED BALL CLEANS
DB PUSH PRESS
BOX JUMPS