SATURDAY 8/8/2020

julia
Saturday, August 8, 2020 - 01:15

WARM-UP

1:00 CARDIO CHOICE

INTO…

4 SETS (:20 ON / :10 OFF)

MOVT 1 - AIR SQUATS

MOVT 2 - GROINERS

SATURDAY SQUATS

4 SETS 

1:00 SLOW GOBLET SQUATS

1:00 SINGLE DB SUITCASE REVERSE LUNGE*

*:30 HOLD (R) / :30 HOLD (L)

-REST 1:00 B/T SETS

 

SATURDAY SQUATS

AMRAP X 9 MINUTES

20 ALT. DB LUNGES

10 TUCK-UPS

5 STRICT BURPEES*

-REST 2:00-

AMRAP X 9 MINUTES

20 ALT. DB LUNGES

10 TUCK-UPS

5 STRICT BURPEES

 

*TODAYS STRICT BURPEE IS FOUR STEPS… STEP BACK TO PLANK/PUSH-UP/STEP UP TO STAND/JUMP

 

PARKING LOT 

WARM-UP

200 METER RUN

2 ROUNDS

:30 SQUATS

:30 DEATH MARCHES

:30 SQUAT THRUSTS / UP DOWNS

:30 PLANK HOLD

:30 PLANK TO PUSH-UPS

:15 IT STRETCH (R)

:15 IT STRETCH (L)

:15 SHOULDER CIRCLES (R)

:15 SHOULDER CIRCLES (L)

 

3 MINS ON 1 MIN REST 3 MINS ON 1 MIN REST - 90 seconds rest B/N stations


RUNNERS
200 METER SPRINTS

 

KB’S

15 SURRENDER SQUATS

REMAINING TIME: KB SWINGS

 

ROWERS

Start with damper 2 increase by 2 every 200 Meters

200 METER SPRINTS

 

PLATES

15 PLATE GROUND TO OVERHEAD

REMAINING TIME: BURPEES TO PLATE

 

BIKES

Start with damper 2 increase by 2 every 200 Meters

400 METER SPRINTS

 

DBS

15 HANG SQUAT CLEANS

REMAINING TIME: DB PULL OVERS WITH V-UP