WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
25’ ALT. KNEES TO CHEST
25’ ALT. LEG SWINGS
25’ BROAD JUMP
CARDIO CHOICE UNTIL END…
SATURDAY SQUATS
5 SETS ON A 12:00 CLOCK
8 DOUBLE DB DEADLIFTS
8 DOUBLE DB FRONT SQUATS
FULL-BODY WORKOUT
EMOM X 8 MINUTES
MIN 1 - 8 DB SQUAT CLEANS + MAX DOUBLE UNDERS
MIN 2 - MAX SQUAT HOLD (UNWEIGHTED)
INTO…
AMRAP X 8 MINUTES
20 MOUNTAIN CLIMBERS
20 AIR SQUATS
20 SIT-UPS
SATURDAY 7.18 PARKING LOT WORKOUT
WARM UP -
|
2 ROUNDS - |
100 M JOG
:30 SLOW SQUAT
:30 PAUSE SQUAT
100 M RUN
:30 SAMSUN LUNGE
:30 SPIDERMAN STRETCH
100 M SPRINT
|
THEN… PVC PIPE WARM UP |
STRENGTH -
E:90 X 7 ROUNDS
3 POWER CLEANS
3 FRONT SQUATS
3 JERKS
WOD -
7 MIN AMRAP
2 FRONT SQUATS
2 BURPEES
4,4,6,6…
2 MIN REST
7 MIN AMRAP
2 BALL SLAMS
2 PUSH PRESS
4,4,6,6...