virtual
2:00 CARDIO CHOICE
INTO…
3 SETS
:30 LUNGE WITH ROTATION
:30 KANG SQUATS
SATURDAY SQUATS
EMOM X 12 MINUTES
MIN 1 - 12 GOBLET DB BULGARIAN SPLIT SQUATS (R)
MIN 2 - 12 GOBLET DB BULGARIAN SPLIT SQUATS (L)
MIN 3 - :45 SLOW SQUAT ROTATIONS
SATURDAY SQUATS
8 ROUNDS:20 ON / :10 OFF
TABATA 1 - AIR SQUATS
TABATA 2 - ACTIVE 1/2 SQUAT HOLDS
TABATA 3 - JUMPING LUNGES
-1:00 REST BETWEEN TABATAS
Parking lot
CircHIIT Breaker
6 EMOM 90 sec rest between stations
RUNNERS
Min 1 & 4 Sprint lot and back 2x
Min 2 & 5 Side shuffle down and back 1X
Min 3 & 6 Broad jumps down lot and lunge back 1 X
ROWERS
MIN 1&4- DAMPER 1 - 8-10 CAL
MIN 2&5 - DAMPER 6 - 8-10 CAL
MIN 3&6 - DAMPER 10 - 8-10 CAL
BIKES
MIN 1&4- DAMPER 1 - 8-10 CAL
MIN 2&5 - DAMPER 6 - 8-10 CAL
MIN 3&6 - DAMPER 10 - 8-10 CAL
BARBELL
MIN 1&4- 15 GOOD MORNINGS
MIN 2& 5- 30 REVERSE LUNGES
MIN 3&6 - 30 CURTSIES
CORE
MIN 1&4- 25 STRAIGHT LEG SIT-UPS
MIN 2&5 - 50 V- SIT HAND PUMPS
MIN 3&6 - 25 V-UPS
DUMBBELL
MIN 1&4- 24 ALT. SNATCHES
MIN 2&5 - 24 S/A HP CLEAN & JERKS
MIN 3&6 - 12 SKULL CRUSHERS