WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
20 MOUNTAIN CLIMBERS
10 DB UPRIGHT ROWS
10 DB STRICT PRESS
10 AIR SQUATS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK
10N SLOW LATERAL RAISES
10 SLOW BENT OVER REVERSE FLYS
10 FORWARD RAISES
PUSH X PULL WORKOUT
EVERY 3:00 X 6 SETS
10/10 SA BENT OVER ROWS
8/8 SA PUSH PRESS
6/6 SA DB DEFICIT PUSH-PRESS
THURSDAY 7.25 PARK PROGRAM
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WARMUP: 3 STATIONS 1 – 3 ROUNDS: 10 AIR SQUATS + BOTTOM OF SQUAT HOLD 10 SHOULDER CIRCLES (5/5) 5 INCH WORMS 2 – AGILITY LADDER 3 – BARBELL WARM UP
WOD: 7 MIN AMRAP 15 SIT UPS + TWIST |
200 M RUN
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7 MIN AMRAP 15 WALL BALLS |
200 M RUN
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7 MIN AMRAP 10 CLEANS 200 M RUN
REST 2 MIN BETWEEN EACH |