WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 SAMSON STRETCHES
10 ALT. LEG SWINGS
10 ALT. KNEE TO CHEST
SATURDAY SQUATS
EVERY 3:00 MINUTES
1:00 - DB GOBLET FORWARD LUNGES
1:00 - 1 +½ GOBLET SQUATS
1:00 - PLANK HOLD
-1:00 RESTB/T SETS
FULL-BODY WORKOUT
ON A 2:00 RUNNING CLOCK
MAX WALL SIT
*USE DB OR ODD OBJECT
-1:00 REST
4 SETS FOR MAX REPS
1:00 - GOBLET STEP-UPS
1:00 - SINGLE DB GOBLET SWING
-1:00 REST-
ON A 2:00 RUNNING CLOCK
MAX WEIGHTED WALL SIT
PARKING LOT
3 ROUNDS 90 SEC. ON 45 SEC. REST
1 MIN REST B/N STATIONS
RUNNERS
200 METER RUN
REMAINING TIME: AIR SQUATS
DB’S
12-15 HANG POWER CLEAN AND JERKS
REMAINING TIME: RENEGADE ROWS
BIKES
DAMPER 10- 600 METERS
REMAINING TIME: AIR SQUATS
BARBELLS
12-15 SEATED BRIDGES
REMAINING TIME: STEP-UPS
ROWERS
DAMPER 10- 350 METERS
REMAINING TIME: AIR SQUATS
PLYO
12-15 BURPEE LATERAL HURDLE JUMPS
REMAINING TIME: JUMP ROPE