SATURDAY 8.15
WARM-UP
1:00 CARDIO
INTO…
EMOM X 4 MINUTES
12 AIR SQUATS + MAX PLANK HOLD
SATURDAY SQUATS
EMOM X 12 MINUTES
MIN 1 - 15-20 FAST AIR SQUATS
MIN 2 - 10-12 SLOW DB FRONT SQUATS
-REST 2:00
4 SETS FOR MAX REPS
2:00 LUNGE (R) + LUNGE (L) + SQUAT
2:00 CARDIO CHOICE
-REST 1:00-
4 SETS FOR MAX REPS
1:00 DB THRUSTERS
1:00 CARDIO CHOICE
PARKING-LOT PROGRAMMING
WARM-UP
200 METER JOG
INTO…
AMRAP X 5 MINUTES
8 PVC PASS THROUGH
8 PVC OVERHEAD SQUATS
8 PVC BACK SQUAT JUMPS
4/4 PVC AROUND THE WORLDS
EXTENDED WARM-UP
EMOME X 10 MINUTES
MIN 1 - 5 HANG HIGH PULLS + 5 HANG MUSCLE SNATCH + 5 BEHIND THE NECK PUSH JERK
MIN 2 - 100 METER RUN
WORKOUT OF THE DAY
FOR TIME
12-10-8-6
HANG POWER SNATCH
BURPEES OVER THE BAR
FINISHER
5 SETS FOR QUALITY
10 BENT OVER BARBELL ROWS
5/5 PLATE AROUND THE WORLDS