WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB BENT OVER ROWS
8 LATERAL JUMP OVER THE DB
3/3 SINGLE DB DEADLIFT
INTO…
AMRAP X 3 MINUTES
10 SLOW DB GOOD MORNINGS
7/7 AROUND THE WORLDS
1:00 BEAR CRAWL HOLD*
*ALS REFERENCED AS QUAD CRAWL HOLD
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1 - :50 SINGLE DB ALT. UP-DOWN
MIN 2 - MODERATE CARDIO PUSH
-REST :30 -
EMOM X 4 MINUTES
MIN 1 - :50 SINGLE DB UP-DOWNS
MIN 2 - HARD CARDIO
-REST :30-
EMOM X 2 MINUTES
MIN 1 - :50 DB SLIDES
MIN 2 - MAX CARDIO PUSH
FINISHER
EMOM X 6 MINUTES
MIN 1 - :45 HEEL TAPS OVER THE DB
MIN 2 - :45 SLOW HOLLOW ROCKS
*OPTION HOLD DB AT THE WAIST BY BOTH HEADS