WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS (:20 ON/ :10 OFF)
MOVT 1 - JUMPING JACKS
MOVT 2 - DB ALT. SNATCH
PUSH X PULL STRENGTH
6 SETS ON A 15:00 CLOCK
12 DB SUITCASE SHRUGS
12 DB STRICT PRESS
12 SINGLE DB FRONT RAISES
PUSH X PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB FLOOR PRESS
1:30 DB RENEGADE ROWS
1:30 HOLLOW ROCKS
-1:30 REST B/T SETS
7.2 PARK PROGRAM
WARM UP -
STATIONS:
1 - 400 M RUN
2 - 3 ROUNDS
10 I, T, Y’S
10 COSSACK SQUAT
25 FT DEATH MARCH
3 - HANG POWER SNATCH
WOD -
7 MIN AMRAP
8 HANG POWER SNATCHES
5 BURPEES
2 MIN REST
7 MIN AMRAP
8 DUMBBELL ROWS
5 PUSH UPS
2 MIN REST
7 MIN AMRAP
8 DIPS
10 STEP UPS
FINISHER -
“JACKS AND PLANKS “ (3 ROUNDS)
GROUP 1: 1 MIN JUMPING JACKS
GROUP 2: 1 MIN PLANK
REST :30 AFTER BOTH GROUPS GO